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The exercises that built Max Whitlock’s incredible physique



When it comes to desirable bodies, gymnasts have to hit something. Strength? Check. Muscle mass? Check. Mobility? Check, check, check.

So before our video series, it was only a matter of time How I build my body focused on a gymnast. Who better to get started than Max Whitlock, the most decorated male athlete in British gymnastics?

It goes without saying that the best-decorated male gymnast hailing from the UK knows a thing or two about carving a formidable body. What may surprise you, however, is that Whitlock’s body was made without weights because lifting isn̵

7;t the type of physique of muscles it needs. Instead, Whitlock’s workouts are based entirely on body weight.

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In the video above, he walks us through some of the moves he would use to warm up before devoting himself to a day of handstand variations, ring work, triceps dips, wide arm pushups, and leg raises. While the above (and below) moves can be part of a warm-up routine for Whitlock, for mortals these moves amount to a fairly challenging full-body workout. Think of this as your introduction to building a gymnastics framework.

Max Whitlock’s training

  • Straight jump half turn to stick
  • Roll backs
  • Dish to Arch
  • Bum lifts with stowed legs
  • Wrist squeezes
  • Circles

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