Tutorials
Swinging
Lache
Lesson Level : 2
Momentum
lesson
3m 17s
Video Details

When learning to perform aerial movements like swinging on a bar, it is crucial to understand the role of body dynamics, particularly hip engagement. Starting with basic awareness, beginners often struggle with generating enough momentum due to a lack of focus on the hips. Many tend to rely on their legs, which, while important, primarily serve to aid in driving the hips forward. The emphasis should be placed on elevating the hips to initiate and maintain the swing effectively.

The process involves beginning from a static position and utilizing a combination of leg kicks and hip movements. By driving the hips upwards, one can create initial momentum necessary for swinging. This motion helps to avoid excessive fatigue in the arms, as maintaining swings for too long can drain strength and hinder performance. It is recommended to achieve the desired height and force in swings within the first or second attempt to optimize efficiency.

Continuous practice is essential for developing muscle memory and increasing the range of motion. Beginners should focus on building grip strength through dead hangs and gradually incorporating small leg movements to enhance the swing. Over time, they can intensify their efforts, emphasizing the elevation of their hips throughout the process to achieve maximum swing potential.

Key Points:

  1. Focus on engaging the hips to generate momentum and enhance swing performance rather than relying solely on the legs.
  2. Achieving optimal height in swings early on helps to prevent arm fatigue and increases efficiency.
  3. Consistent practice and building grip strength are vital for mastering aerial movements and refining technique.
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.

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.

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.
hands.
The hands must be Pronated Grip
Details
Must have a pronated grip.
orientation.
Your orientation must be Angled at 45 degrees
Details
You must be angled at 45-degrees or greater from the floor.
Transcript
																									

														
5.52

														
when you start learning how to do lashes

													

																									

														
8

														
one of the first things you want to

													

																									

														
9.719

														
learn is how to generate

													

																									

														
12.88

														
momentum there this can be a bit

													

																									

														
15.08

														
confusing sometimes because um you know

													

																									

														
17.88

														
body awareness you're not really sure

													

																									

														
20.519

														
what to do you've you you see people

													

																									

														
22.439

														
swinging you know it's got something to

													

																									

														
23.88

														
do with the legs um but it doesn't seem

													

																									

														
26.599

														
to happen so um you know sometimes you

													

																									

														
30.32

														
see uh people trying to get on the bar

													

																									

														
33.879

														
and you know trying to swing and they're

													

																									

														
36.68

														
not really getting anywhere no matter

													

																									

														
39

														
how much their legs are are are doing

													

																									

														
42.44

														
you know

													

																									

														
44.64

														
work focus on your hips it's the hips

													

																									

														
48.64

														
that generate the swing the legs are

													

																									

														
53.039

														
just helping to drive the hips forward

													

																									

														
56.96

														
and then as you come back that you're

													

																									

														
59.199

														
hooking your your heel back and you're

													

																									

														
61.68

														
trying to get your leg behind you again

													

																									

														
64.799

														
to bring the hips back as much as you

													

																									

														
67.28

														
can so if I start from a just a static

													

																									

														
70.6

														
position here and then I kick but drive

													

																									

														
75.64

														
my hips up look now I've already got a

													

																									

														
79.68

														
swing it's all about that it's all about

													

																									

														
82.119

														
getting your hips up

													

																									

														
83.96

														
high on your first swing it's really key

													

																									

														
89.28

														
that you try to get the hips as high as

													

																									

														
91.52

														
you can because the longer you're on the

													

																									

														
94.2

														
bar the more fatigued your hands are

													

																									

														
96.64

														
going to get and your arms are going to

													

																									

														
98.2

														
get and the worse the situation is going

													

																									

														
101.36

														
to be so you really want to be able to

													

																									

														
103.6

														
do whatever it is you're going to do a

													

																									

														
105.6

														
lhe a lhe arm jump whatever in like two

													

																									

														
109.479

														
swings so you push up you swing back

													

																									

														
113.04

														
sometimes it's just there and you go

													

																									

														
115.479

														
sometimes you require another one so you

													

																									

														
117.24

														
go up a little bit higher back and then

													

																									

														
119.6

														
you

													

																									

														
120.479

														
go uh but if you can try and do it on

													

																									

														
123.479

														
the first thing um maybe the second any

													

																									

														
127.479

														
more than that and yeah your arms are

													

																									

														
129.92

														
going to get too fatigued to generate

													

																									

														
132.48

														
the optimal amount of force and power so

													

																									

														
136

														
let's just focus on getting that so

													

																									

														
138.879

														
let's go this way this time so from here

													

																									

														
141.36

														
I'm just going to try and get my hips um

													

																									

														
145

														
I'm going to drive my legs up as high as

													

																									

														
147.44

														
I can to get my hips up as high as I can

													

																									

														
150.879

														
so my legs go forward and then my hips

													

																									

														
153.76

														
so from here I'm going to kick all the

													

																									

														
155.76

														
way up and now my

													

																									

														
160.4

														
hips and I've got my swing so think

													

																									

														
165.519

														
about the hips um your grip strength is

													

																									

														
168.8

														
key focus on dead hangs being used to

													

																									

														
171.76

														
getting on the bar and hanging and then

													

																									

														
173.959

														
you can start by just doing small

													

																									

														
175.84

														
movements kick forwards and swing kick

													

																									

														
179.44

														
forward

													

																									

														
180.36

														
and swing and generate more and more get

													

																									

														
183.519

														
used to more and more until you can

													

																									

														
186.04

														
generate your maximum swing from driving

													

																									

														
188.879

														
those hips up as high as you can
Subtitles (SRT) 
1
00:00:05,000 --> 00:00:09,000
when you start learning how to do lashes

2
00:00:08,000 --> 00:00:12,000
one of the first things you want to

3
00:00:09,000 --> 00:00:14,000
learn is how to generate

4
00:00:12,000 --> 00:00:17,000
momentum there this can be a bit

5
00:00:15,000 --> 00:00:20,000
confusing sometimes because um you know

6
00:00:17,000 --> 00:00:21,000
body awareness you're not really sure

7
00:00:20,000 --> 00:00:23,000
what to do you've you you see people

8
00:00:22,000 --> 00:00:26,000
swinging you know it's got something to

9
00:00:23,000 --> 00:00:29,000
do with the legs um but it doesn't seem

10
00:00:26,000 --> 00:00:33,000
to happen so um you know sometimes you

11
00:00:30,000 --> 00:00:36,000
see uh people trying to get on the bar

12
00:00:33,000 --> 00:00:38,000
and you know trying to swing and they're

13
00:00:36,000 --> 00:00:41,000
not really getting anywhere no matter

14
00:00:39,000 --> 00:00:44,000
how much their legs are are are doing

15
00:00:42,000 --> 00:00:48,000
you know

16
00:00:44,000 --> 00:00:52,000
work focus on your hips it's the hips

17
00:00:48,000 --> 00:00:56,000
that generate the swing the legs are

18
00:00:53,000 --> 00:00:59,000
just helping to drive the hips forward

19
00:00:56,000 --> 00:01:00,000
and then as you come back that you're

20
00:00:59,000 --> 00:01:04,000
hooking your your heel back and you're

21
00:00:61,000 --> 00:01:06,000
trying to get your leg behind you again

22
00:00:64,000 --> 00:01:09,000
to bring the hips back as much as you

23
00:00:67,000 --> 00:01:15,000
can so if I start from a just a static

24
00:00:70,000 --> 00:01:19,000
position here and then I kick but drive

25
00:00:75,000 --> 00:01:21,000
my hips up look now I've already got a

26
00:00:79,000 --> 00:01:23,000
swing it's all about that it's all about

27
00:00:82,000 --> 00:01:29,000
getting your hips up

28
00:00:83,000 --> 00:01:30,000
high on your first swing it's really key

29
00:00:89,000 --> 00:01:33,000
that you try to get the hips as high as

30
00:00:91,000 --> 00:01:36,000
you can because the longer you're on the

31
00:00:94,000 --> 00:01:38,000
bar the more fatigued your hands are

32
00:00:96,000 --> 00:01:40,000
going to get and your arms are going to

33
00:00:98,000 --> 00:01:43,000
get and the worse the situation is going

34
00:00:101,000 --> 00:01:45,000
to be so you really want to be able to

35
00:00:103,000 --> 00:01:48,000
do whatever it is you're going to do a

36
00:00:105,000 --> 00:01:52,000
lhe a lhe arm jump whatever in like two

37
00:00:109,000 --> 00:01:55,000
swings so you push up you swing back

38
00:00:113,000 --> 00:01:57,000
sometimes it's just there and you go

39
00:00:115,000 --> 00:01:59,000
sometimes you require another one so you

40
00:00:117,000 --> 00:01:60,000
go up a little bit higher back and then

41
00:00:119,000 --> 00:01:62,000
you

42
00:00:120,000 --> 00:01:67,000
go uh but if you can try and do it on

43
00:00:123,000 --> 00:01:69,000
the first thing um maybe the second any

44
00:00:127,000 --> 00:01:72,000
more than that and yeah your arms are

45
00:00:129,000 --> 00:01:75,000
going to get too fatigued to generate

46
00:00:132,000 --> 00:01:78,000
the optimal amount of force and power so

47
00:00:136,000 --> 00:01:81,000
let's just focus on getting that so

48
00:00:138,000 --> 00:01:84,000
let's go this way this time so from here

49
00:00:141,000 --> 00:01:87,000
I'm just going to try and get my hips um

50
00:00:145,000 --> 00:01:90,000
I'm going to drive my legs up as high as

51
00:00:147,000 --> 00:01:93,000
I can to get my hips up as high as I can

52
00:00:150,000 --> 00:01:94,000
so my legs go forward and then my hips

53
00:00:153,000 --> 00:01:99,000
so from here I'm going to kick all the

54
00:00:155,000 --> 00:01:99,000
way up and now my

55
00:00:160,000 --> 00:01:108,000
hips and I've got my swing so think

56
00:00:165,000 --> 00:01:111,000
about the hips um your grip strength is

57
00:00:168,000 --> 00:01:113,000
key focus on dead hangs being used to

58
00:00:171,000 --> 00:01:115,000
getting on the bar and hanging and then

59
00:00:173,000 --> 00:01:118,000
you can start by just doing small

60
00:00:175,000 --> 00:01:119,000
movements kick forwards and swing kick

61
00:00:179,000 --> 00:01:123,000
forward

62
00:00:180,000 --> 00:01:125,000
and swing and generate more and more get

63
00:00:183,000 --> 00:01:128,000
used to more and more until you can

64
00:00:186,000 --> 00:01:133,000
generate your maximum swing from driving

65
00:00:188,000 --> 00:01:132,000
those hips up as high as you can