Lesson Level : 3
Dismount
lesson
2m 56s
Video Details
When dismounting from an apparatus, it's important to consider body positioning and the mechanics of movement. The initial phase, when swinging forwards, often puts the body in an upward position where visibility is limited, making it hard to gauge the landing safely. As a result, dismounting forward can be risky, as the body faces away from the ground, which can lead to uncontrolled landings and potential injury.
In contrast, dismounting during the backward swing offers a greater advantage. This phase allows for a better view of the landing spot, as the body is facing downwards and the motion tends to slow down at the apex of the swing. By timing the release and focusing on the landing during this phase, a person can dismount more safely and effectively, minimizing the risk of falling or landing awkwardly.
Practicing the correct dismount technique can significantly reduce the chances of injury. The key is to execute the dismount when the body reaches the peak of the backward swing, ensuring control and awareness of the surroundings. This strategy not only enhances safety but also improves overall performance on the apparatus.
Key Points:
- Dismounting forward can be dangerous due to limited visibility of the landing surface and potential for falling.
- Performing dismounts during the backward swing allows for better visibility and control.
- Timing the dismount at the apex of the backward swing enhances safety and reduces injury risk.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Dead-Hang on a full height bar and start to generate swinging momentum by trying to get your hips to move forwards and backwards.
You must get your hips at a 45 degree angle to the ground on the forward and back swing. You can swing as much as you like until you get the angle.
On the apex (highest point) of the back swing, just as you are returning forwards, perform a safe dismount from the bar to land on the ground two feet.
Repeat three times.
Kick out in front of you with your legs, trying to get them as high as possible. On the back swing, try to hook your feet back by bending your knees. Repeat this process to get your hips moving back and forth.
Your hands must be in a pronated grip.
You must land two feet in a good stable and controlled landing.
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.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Precision once you have landed.
Details
Must land both feet in a precision on the ground.
hands.
The hands must be Pronated Grip
Details
Hands should be pronated.
orientation.
Your orientation must be Angled at 45 degrees
Details
Swing must be at 45 degrees or greater.
Transcript
5.6the funny thing about lashes is it puts8.2your body in weird10.2positions generally obviously when12.96you're going around this bar this is the15.04pivot point and as you're going forwards17.76your body is tending to go upwards so20.84you know you're you're facing23.039upwards on the reverse you're facing26.359downwards you're looking at the ground30.199when you32.719Dismount it's not really advantageous36and generally quite unsafe to to do it39.719on the forwards one because your torso43.64is facing upwards you can't see down you46.52can't see under you and generally you're49.68Landing unless you're doing a51.92Precision generally going back going55.52down means going backwards it means57.28you're going onto your back and this is58.879really bad um people put their arms out62.28if they slip you you go around a little65.04bit too much you go backwards this is a68.119bad time instead when you71.92Dismount think about doing it on the74.759back swing because on the back swing77.52you're looking at the ground and you can81.84figure out where you're going to land so85.32as you're coming backwards try and do it87.28on the apex of the back swing so as90.36you're coming back you can see and92.28there's like a your body slows down a94.799little bit at that Apex it gives you97.399time to spot your landing and then you100.36can let go and drop so let's have a look103.52at that let's do it this way so I'm106.159going to107.52swing and again and now I'm going to109.6Dismount I'm going to go up and drop and112.88I was looking down and Landing I'm not116.079going backwards if I I'm not going to do118.64this um very much but if I122.399land there it's I'm my back is arched126I'm going backwards I'm facing upwards I128.2can't see where I'm130landing do it on the reverse at the Apex133.68and again that's a little bit tough as135.319well as you're as you're swinging if you137.36don't do it at the Apex you're still140.16going backwards and that generally looks143.16like and you you you kind of pull it145.84pulls you backwards try and do it at148.56that top of that back swing and you've150.519already slowed down and you're at height153.319so you can then just give yourself time156.4to drop let's do it one more time so up160.159I'll do another one and now I'm going to162.76go up and drop and that is how you167.2usually Dismount from the lche
Subtitles (SRT)
1 00:00:05,000 --> 00:00:09,000 the funny thing about lashes is it puts 2 00:00:08,000 --> 00:00:12,000 your body in weird 3 00:00:10,000 --> 00:00:14,000 positions generally obviously when 4 00:00:12,000 --> 00:00:16,000 you're going around this bar this is the 5 00:00:15,000 --> 00:00:20,000 pivot point and as you're going forwards 6 00:00:17,000 --> 00:00:22,000 your body is tending to go upwards so 7 00:00:20,000 --> 00:00:25,000 you know you're you're facing 8 00:00:23,000 --> 00:00:30,000 upwards on the reverse you're facing 9 00:00:26,000 --> 00:00:32,000 downwards you're looking at the ground 10 00:00:30,000 --> 00:00:35,000 when you 11 00:00:32,000 --> 00:00:39,000 Dismount it's not really advantageous 12 00:00:36,000 --> 00:00:43,000 and generally quite unsafe to to do it 13 00:00:39,000 --> 00:00:45,000 on the forwards one because your torso 14 00:00:43,000 --> 00:00:49,000 is facing upwards you can't see down you 15 00:00:46,000 --> 00:00:51,000 can't see under you and generally you're 16 00:00:49,000 --> 00:00:54,000 Landing unless you're doing a 17 00:00:51,000 --> 00:00:56,000 Precision generally going back going 18 00:00:55,000 --> 00:00:58,000 down means going backwards it means 19 00:00:57,000 --> 00:01:02,000 you're going onto your back and this is 20 00:00:58,000 --> 00:01:04,000 really bad um people put their arms out 21 00:00:62,000 --> 00:01:07,000 if they slip you you go around a little 22 00:00:65,000 --> 00:01:11,000 bit too much you go backwards this is a 23 00:00:68,000 --> 00:01:14,000 bad time instead when you 24 00:00:71,000 --> 00:01:16,000 Dismount think about doing it on the 25 00:00:74,000 --> 00:01:21,000 back swing because on the back swing 26 00:00:77,000 --> 00:01:24,000 you're looking at the ground and you can 27 00:00:81,000 --> 00:01:26,000 figure out where you're going to land so 28 00:00:85,000 --> 00:01:30,000 as you're coming backwards try and do it 29 00:00:87,000 --> 00:01:32,000 on the apex of the back swing so as 30 00:00:90,000 --> 00:01:34,000 you're coming back you can see and 31 00:00:92,000 --> 00:01:37,000 there's like a your body slows down a 32 00:00:94,000 --> 00:01:39,000 little bit at that Apex it gives you 33 00:00:97,000 --> 00:01:43,000 time to spot your landing and then you 34 00:00:100,000 --> 00:01:45,000 can let go and drop so let's have a look 35 00:00:103,000 --> 00:01:47,000 at that let's do it this way so I'm 36 00:00:106,000 --> 00:01:49,000 going to 37 00:00:107,000 --> 00:01:52,000 swing and again and now I'm going to 38 00:00:109,000 --> 00:01:55,000 Dismount I'm going to go up and drop and 39 00:00:112,000 --> 00:01:57,000 I was looking down and Landing I'm not 40 00:00:116,000 --> 00:01:62,000 going backwards if I I'm not going to do 41 00:00:118,000 --> 00:01:65,000 this um very much but if I 42 00:00:122,000 --> 00:01:67,000 land there it's I'm my back is arched 43 00:00:126,000 --> 00:01:70,000 I'm going backwards I'm facing upwards I 44 00:00:128,000 --> 00:01:73,000 can't see where I'm 45 00:00:130,000 --> 00:01:75,000 landing do it on the reverse at the Apex 46 00:00:133,000 --> 00:01:76,000 and again that's a little bit tough as 47 00:00:135,000 --> 00:01:79,000 well as you're as you're swinging if you 48 00:00:137,000 --> 00:01:82,000 don't do it at the Apex you're still 49 00:00:140,000 --> 00:01:85,000 going backwards and that generally looks 50 00:00:143,000 --> 00:01:88,000 like and you you you kind of pull it 51 00:00:145,000 --> 00:01:89,000 pulls you backwards try and do it at 52 00:00:148,000 --> 00:01:92,000 that top of that back swing and you've 53 00:00:150,000 --> 00:01:95,000 already slowed down and you're at height 54 00:00:153,000 --> 00:01:99,000 so you can then just give yourself time 55 00:00:156,000 --> 00:01:102,000 to drop let's do it one more time so up 56 00:00:160,000 --> 00:01:107,000 I'll do another one and now I'm going to 57 00:00:162,000 --> 00:01:111,000 go up and drop and that is how you 58 00:00:167,000 --> 00:01:111,000 usually Dismount from the lche
