Expert: James - 5/14/2009

Question
James, I'm currently a male, high school junior, and recently tired out for the varsity cheerleading squad for next year as many of my friends who are cheerleaders encouraged me to do so.  I made it.  I have an extensive background in martial arts and thorough it I learned some tumbling.  What I'm really falling short on is arm muscle.  My flyer and I are now getting in some practice with partner stunting.  I can back perfectly fine and other say I've gotten her higher than shes ever been, but I cant seem to get her up on my own.  We've practiced toss to chair and at best i can get her hips slightly over my head.  I know the best workout for it is to practice it of course.  But is there anyway for me to get some more muscle to help get her up?  If it helps, i have 10 and 20 pound dumbbells lying around my house.

Answer
Thats a really good question. One of the harder things about cheerleading is that what lifts people normally do in the gym doesn't neccessarily equal helping in cheerleading. Now that doesn't mean somoene who works out alot and is naturally stronger doesn't have it easy. But perfect example, I never lift weights (i wouldnt recommend being lazy like me..lol), i honestly probably couldnt bench press 150lbs more than once or twice. But I can hold a 120lb girl in the air with one arm (cupie) for a minute if its a decent flyer. If your main goal is to work on your toss then you need to go to a gym (or get it for home) and get a full size bench press bar with weights and do power clings, that will be the best lift to help your toss. Also though as you said and I agree, nothing replaces actual practice.