Lesson Level : 8
Bar Turning
lesson
3m 35s
Video Details
Practicing the "turn" movement can be approached in several ways, with an emphasis on starting slowly to build confidence. The one-arm dead hang is recommended as an initial exercise to improve strength and familiarity with the technique. It involves hanging on one arm for a short period, which helps set the foundation for more advanced movements. Additionally, transitioning into a "turn" requires a solid understanding of the dead hang, where you will need to turn and swing your body while maintaining a grip on the bar.
The next phase involves executing a rotation while maintaining one hand connected to the bar. This process includes letting go with one hand, swinging around, and then re-grabbing the bar in a different direction. This technique may feel intimidating at first, as the body turns and the view changes during the motion. A pronated grip is emphasized for better control and efficiency during subsequent movements like cat leaps and arm jumps, which utilize this grip frequently.
After practicing the one-handed technique, moving onto the two-handed turn introduces more power and height. This variation requires letting go with both hands while simultaneously turning and then regrabbing the bar upon descent. Although this step is more complex, frequent practice will enhance proficiency and reduce apprehension. Establishing a solid routine in these movements forms a strong basis for executing more advanced maneuvers in the future.
Key Points:
- Begin with the one-arm dead hang to build strength before progressing to turn movements.
- Execute the turn by swinging and rotating around one arm while maintaining a firm grip.
- Transition to the two-handed turn for increased power, practice regularly to build confidence and skill in these techniques.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate a lachè from a bar to another bar. This is where you swing on the first bar with enough momentum to let go and catch the second bar.
Once on the second bar, on the forward swing, you must now perform a 180 degree turn to re-grip facing back the way you came. You can turn in either direction.
Now you must lache back to the first bar.
Both bars must be 6-steps (heel-to-toe) or greater away from each other.
Bars must be full-stretch height or higher. Bars can be any width.
You must let go with both hands and catch with both hands.
Repeat three times.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Full-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the rail must be full-stretch height or greater.
distance.
Must be more than x6 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x6 times the specified amount.
Details
Bars must be 6-steps or further from each other.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be On your hands
Momentum
Your momentum should be Still moving once you have landed.
Details
You must land both hands on the lache and re-grip turn.
takeoff.
Your takeoff must be On your hands
Momentum
Your momentum should be Still moving once you have taken off.
Details
You must let go with both hands in the lache and re-grip turn.
hands.
The hands must be Pronated Grip
Details
Hands must always be pronated.
orientation.
Your orientation must be Finish facing the opposite of takeoff.
Details
Finish facing the opposite direction as your starting direction.
Transcript
5.359another lhe movement to practice is8.8turning there's a couple of ways of10.92doing this and we can start off14.16slow but one of the things I would18advise you to practice first is your one21.16armed uh dead hanging because you are to25.24begin with you're going to be hanging on27.64one arm in the lche for a second or so31.72uh you'll see what I mean when I show33.64you uh but practice the one harm dead36.399hang um that's really going to help you38.68and the normal dead hang as well so turn41.96it turning in the43.8lche that effectively it it's a little46.92bit scary because what's going to happen49.28is you're going to do this turn on the51.68front swing so essentially you're going54.76to be facing upwards your torso is going57upwards you're not going to be able to58.32see behind you and under you but similar62.519to like a turn Vault what's going to64.64happen is you're going to keep one hand66.64connected to the bar and the other hand69.799is going to let go and you're going to72.36swing rotate around the left arm here75.72and you're going to regrab and then face78.84the opposite direction once you're80.4facing that way you can change your left82.92hand to be an overgrip again so this is87.04called a pronated grip and this is the89.64one that that we usually use again91.4because we do lashes and cat leap arm93.479jumps uh they're all in this position96.2but yes from here you can pivot and then100.32regrab like that so I'm going to show102.68you so from here start on top nice swing107I'm going to do it on this go rotate and109.719come down change the grip and now I'm113.36facing the other115.28direction that's the first way so you118.92could practice that is that going both120.92directions so you can also pivot on the122.719right hand and go that way but once126.56again you feel comfortable the next129.36stage is to do the two-handed turn this133.08is where there's a little bit more power135.239you're going slightly higher and the137.92turn in Air is a bit quicker so what's142.28going to happen is you're not pivoting143.879around one you're going up you're145.879letting go turning and as you hit that a150.08you've turned you come back down and152.56regrab with both hands so it's two two155.2hands let go come turn come down two158.44hands regrip again again this is uh a162.599little bit scary it's a little bit163.84harder but the more you do it the more165.68practice the easier it will become so168.44let's give this one another go so from171.159here a bit more power this173.879time one more swing and177.72up and there we go okay okay so it's up181.64turn and down um let's do it one more186.04time just so you can see it uh again so189.959from here big193.12push and on this197.48go and there we go okay so that is the202.36180203.519turn one-handed and two-handed give it a207.68go see what you think
Subtitles (SRT)
1 00:00:05,000 --> 00:00:10,000 another lhe movement to practice is 2 00:00:08,000 --> 00:00:13,000 turning there's a couple of ways of 3 00:00:10,000 --> 00:00:17,000 doing this and we can start off 4 00:00:14,000 --> 00:00:21,000 slow but one of the things I would 5 00:00:18,000 --> 00:00:25,000 advise you to practice first is your one 6 00:00:21,000 --> 00:00:27,000 armed uh dead hanging because you are to 7 00:00:25,000 --> 00:00:31,000 begin with you're going to be hanging on 8 00:00:27,000 --> 00:00:33,000 one arm in the lche for a second or so 9 00:00:31,000 --> 00:00:35,000 uh you'll see what I mean when I show 10 00:00:33,000 --> 00:00:38,000 you uh but practice the one harm dead 11 00:00:36,000 --> 00:00:41,000 hang um that's really going to help you 12 00:00:38,000 --> 00:00:43,000 and the normal dead hang as well so turn 13 00:00:41,000 --> 00:00:45,000 it turning in the 14 00:00:43,000 --> 00:00:48,000 lche that effectively it it's a little 15 00:00:46,000 --> 00:00:50,000 bit scary because what's going to happen 16 00:00:49,000 --> 00:00:54,000 is you're going to do this turn on the 17 00:00:51,000 --> 00:00:56,000 front swing so essentially you're going 18 00:00:54,000 --> 00:00:57,000 to be facing upwards your torso is going 19 00:00:57,000 --> 00:01:02,000 upwards you're not going to be able to 20 00:00:58,000 --> 00:01:04,000 see behind you and under you but similar 21 00:00:62,000 --> 00:01:06,000 to like a turn Vault what's going to 22 00:00:64,000 --> 00:01:09,000 happen is you're going to keep one hand 23 00:00:66,000 --> 00:01:11,000 connected to the bar and the other hand 24 00:00:69,000 --> 00:01:14,000 is going to let go and you're going to 25 00:00:72,000 --> 00:01:18,000 swing rotate around the left arm here 26 00:00:75,000 --> 00:01:19,000 and you're going to regrab and then face 27 00:00:78,000 --> 00:01:22,000 the opposite direction once you're 28 00:00:80,000 --> 00:01:26,000 facing that way you can change your left 29 00:00:82,000 --> 00:01:28,000 hand to be an overgrip again so this is 30 00:00:87,000 --> 00:01:31,000 called a pronated grip and this is the 31 00:00:89,000 --> 00:01:32,000 one that that we usually use again 32 00:00:91,000 --> 00:01:35,000 because we do lashes and cat leap arm 33 00:00:93,000 --> 00:01:39,000 jumps uh they're all in this position 34 00:00:96,000 --> 00:01:42,000 but yes from here you can pivot and then 35 00:00:100,000 --> 00:01:46,000 regrab like that so I'm going to show 36 00:00:102,000 --> 00:01:49,000 you so from here start on top nice swing 37 00:00:107,000 --> 00:01:53,000 I'm going to do it on this go rotate and 38 00:00:109,000 --> 00:01:54,000 come down change the grip and now I'm 39 00:00:113,000 --> 00:01:58,000 facing the other 40 00:00:115,000 --> 00:01:60,000 direction that's the first way so you 41 00:00:118,000 --> 00:01:61,000 could practice that is that going both 42 00:00:120,000 --> 00:01:65,000 directions so you can also pivot on the 43 00:00:122,000 --> 00:01:68,000 right hand and go that way but once 44 00:00:126,000 --> 00:01:72,000 again you feel comfortable the next 45 00:00:129,000 --> 00:01:74,000 stage is to do the two-handed turn this 46 00:00:133,000 --> 00:01:77,000 is where there's a little bit more power 47 00:00:135,000 --> 00:01:82,000 you're going slightly higher and the 48 00:00:137,000 --> 00:01:82,000 turn in Air is a bit quicker so what's 49 00:00:142,000 --> 00:01:85,000 going to happen is you're not pivoting 50 00:00:143,000 --> 00:01:89,000 around one you're going up you're 51 00:00:145,000 --> 00:01:91,000 letting go turning and as you hit that a 52 00:00:150,000 --> 00:01:95,000 you've turned you come back down and 53 00:00:152,000 --> 00:01:97,000 regrab with both hands so it's two two 54 00:00:155,000 --> 00:01:102,000 hands let go come turn come down two 55 00:00:158,000 --> 00:01:103,000 hands regrip again again this is uh a 56 00:00:162,000 --> 00:01:105,000 little bit scary it's a little bit 57 00:00:163,000 --> 00:01:107,000 harder but the more you do it the more 58 00:00:165,000 --> 00:01:110,000 practice the easier it will become so 59 00:00:168,000 --> 00:01:113,000 let's give this one another go so from 60 00:00:171,000 --> 00:01:117,000 here a bit more power this 61 00:00:173,000 --> 00:01:120,000 time one more swing and 62 00:00:177,000 --> 00:01:125,000 up and there we go okay okay so it's up 63 00:00:181,000 --> 00:01:129,000 turn and down um let's do it one more 64 00:00:186,000 --> 00:01:133,000 time just so you can see it uh again so 65 00:00:189,000 --> 00:01:136,000 from here big 66 00:00:193,000 --> 00:01:137,000 push and on this 67 00:00:197,000 --> 00:01:143,000 go and there we go okay so that is the 68 00:00:202,000 --> 00:01:147,000 180 69 00:00:203,000 --> 00:01:150,000 turn one-handed and two-handed give it a 70 00:00:207,000 --> 00:01:150,000 go see what you think
