Bodyweight Exercise: Gladiator Complex

Bodyweight Exercise: Gladiator Hold Complex

August 17, 2014
Updated May 16, 2016


The Gladiator Hold Complex is a great dynamic movement and bodyweight exercise that will build full body strength, endurance, and stamina. Moving through Gladiator Holds and the Push Up Position Hold exercises will help your agility, balance, and conditioning.

Exercise Steps

Step 1: Get into a side plank with your right hand directly under your shoulder and your arm straight. Place your right foot on the ground and straighten your left leg in the air.

Step 2: Without dropping your knees, roll into a push up position, then without stopping, roll onto your left hand and foot.

Step 3: Briefly stop in a Gladiator Hold on the left side before rolling back. Repeat.

Tips & Safety: Start slow! It’s easy to rotate too far and fall on your back when performing the Gladiator Hold Complex exercise. If you can’t hold a Gladiator Hold for at least 30 seconds, you’re probably not ready for this exercise.

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