Cross-Training Exercises for Aerial Arts - How and Why to use the Muggle Gym?
- Sara | WakefulAscent
- Jan 7
- 3 min read
There is a time and place for the muggle gym for aerialists...
Cross-training for aerial helps you to to develop strength you need while also balancing out by working the muscles that get less attention.
A smart approach includes:
Movements that directly support aerial strength
Counter-movements that aerial often neglects
Stabilizer and control work that improves proprioception
1. Assisted Pull-Ups: Direct Carryover to Aerial
Pulling strength is foundational in aerial, and assisted pull-ups are one of the most efficient ways to build it.
Using a resistance band allows you to:
Train the full pulling pattern with good mechanics
Gradually reduce assistance as strength improves
Build strength through a full range without excessive strain
This closely mirrors many aerial actions—climbing, pulling into wraps, controlled descents, and re-grips—without needing to be in the air every time.
Why assisted pull-ups work well for aerialists:
They reinforce scapular engagement and lat activation
They build strength in a vertical pulling pattern
They allow for controlled, repeatable progress
These are a great staple, especially when aerial access is limited or when managing training load.
2. Countering Aerial: Push Strength Exercises Matter More Than You Think
Aerial heavily emphasizes pulling. Over time, this can create imbalances if not countered intentionally. Now personally, I find pushups extremely hard. Pullups? Not too bad. Pushups? Terrible! Which is why I include them in my cross-training - they clearly target an imbalance in my body.
Push-based strength like push-ups, bench-supported presses, or overhead pressing variations helps:
Balance the shoulder girdle
Support joint health and long-term shoulder function
Develop the triceps which are often underutilized in aerial
Push-ups in particular are simple, accessible, and surprisingly effective. They train the chest, shoulders, triceps, and core in a closed-chain pattern that supports shoulder integrity.
3. Stabilizer Muscles: The Quiet Strength Behind Control
Many of the muscles that matter most in aerial don’t produce big, visible movements. They stabilize, organize, balance, and fine-tune. The more stabilization work we do, the better we get at minute corrections and subtle adjustments.
4. Cross-Training Is About Balance and Support
I know we get excited about getting strong for aerial, but that can lead us to overtraining or creating imbalance in the body if we don't diversify our movement.
Effective cross-training:
Reduces overload on the same tissues used repeatedly in aerial
Builds strength in ranges or patterns aerial doesn’t emphasize
Supports consistency, longevity, and recovery
The idea of cross-training is that it actually does something different for your body. This also helps prevent strength plateaus.
The Takeaway
Good cross-training for aerial:
Reinforces key strength (like assisted pull-ups, hollow bodies, leg lifts)
Counters dominant patterns (like adding push strength)
Trains stabilizers and control, not just max effort
Diversification of exercises goes a long way for supporting your aerial body! Mix it up, explore new ides, and have fun at the muggle gym ;) If you're looking for home training programs that build strength and aerial technique at once, check out Fit4Flight - it also includes access to the Cross-Training collection of Aerial Silks Online, including all future updates.
