The technique discussed centers on performing a rotational swing around a perpendicular bar, an apparatus commonly used in gymnastics and calisthenics. The process starts with the individual grabbing as high as possible on the bar. Depending on the direction (to the right or left), one hand is positioned higher while the other supports balance. The person must keep their knees bent and aim for a compact position while executing the movement.
As the swing progresses, the practitioner is encouraged to build confidence gradually by starting with a smaller angle and increasing it as they feel more secure. A critical aspect of the swing is maintaining bent arms, which helps sustain elevation. This position allows for more rotation around the bar while keeping the upper body tight, primarily focusing on controlling the knees and maintaining an optimal grip throughout the maneuver.
Overall, practice is advised to master the swing, with particular emphasis on safety, such as keeping an eye on overhead obstacles. As the technique improves, the swing can become more expansive, allowing the individual to navigate through the motion effectively. Understanding the nuances of grip, body positioning, and angle adjustments is essential for success in this skill.
Key Points:
- Mastery of the rotational swing around a perpendicular bar begins with a secure grip and proper body positioning, especially keeping the arms bent.
- Gradual progression in swing angle is advised to build confidence and ensure safety during the maneuver.
- Maintaining a compact posture, with knees bent and a tight upper body, is crucial for achieving the best rotation and control around the bar.
Using an upright scaffolding bar / pole / lamppost of any width, rotate around the bar 180 degrees from a jump into the rotation 4-steps (heel-to-toe) away.
You must jump or dive over a hip-height obstacle/rail/wall as you grab the upright bar. You can use an artificial obstacle with rope / bands / chair / box / etc...
You must start 4-steps away from the pole and demonstrate and jump and grab as well as a rotational swing around the bar.
Use markings on the ground or chalk to show the start position and landing.
You must take off two feet and land two feet in a precision landing on the ground on the marked line.
Example If rotating around the bar to the right:
- grab the bar as high as you can with the left hand.
- grab the bar with the right hand underneath.
- As you jump, contract both arms to hold your body in the air.
- use the jump momentum to rotate you.
Repeat three times in both directions.
distance.
sides.
repetitions.
landing.
takeoff.
hands.
orientation.
6.64the perpendicular8.84bar with the rotational swing is a setup12.679like this it doesn't necessarily have to14.4be a bar but it could be a wall um but17.039generally it tends to be this19.8situation you're going to be rotating21.92around this bar and keeping your legs up24.519so you go over this now to do so you27.56want to grab as high as you can up Rail31.08and if I'm going around to the right I'm33.28going to put my right hand up as high as36I can the left hand is going to keep me38.6into the bar um your knees are going to42.559be bent you're going to try to keep as45.12compact as possible as you go over and48.16you can start off with like less of an50.92angle and build up so obviously watch54.12your head if there's any overhead things56.239but I'm going to57.64grab and go over as I feel more61.079comfortable I can increase this angle so63.76I can start coming in at this angle I66.2rotate around further and get over that69.28perpendicular bar so from here there and73.479around and that can take you further and76further the higher you grip and the more79.04you keep your arms bent the better so if82.28you keep your arms bent it's going to83.96keep you at that High Point holding on86.799and it means you can get around further89so from here92.399and around so I'm94.439keeping nice and tight on the upper body97.159with the arms Bend I'm trying to keep my98.64knees bent as I spin and it means I can101.64get further around that's the104.159perpendicular bar with the rotational106.24swing have a play
1 00:00:06,000 --> 00:00:12,000 the perpendicular 2 00:00:08,000 --> 00:00:13,000 bar with the rotational swing is a setup 3 00:00:12,000 --> 00:00:16,000 like this it doesn't necessarily have to 4 00:00:14,000 --> 00:00:19,000 be a bar but it could be a wall um but 5 00:00:17,000 --> 00:00:21,000 generally it tends to be this 6 00:00:19,000 --> 00:00:23,000 situation you're going to be rotating 7 00:00:21,000 --> 00:00:26,000 around this bar and keeping your legs up 8 00:00:24,000 --> 00:00:30,000 so you go over this now to do so you 9 00:00:27,000 --> 00:00:32,000 want to grab as high as you can up Rail 10 00:00:31,000 --> 00:00:35,000 and if I'm going around to the right I'm 11 00:00:33,000 --> 00:00:38,000 going to put my right hand up as high as 12 00:00:36,000 --> 00:00:42,000 I can the left hand is going to keep me 13 00:00:38,000 --> 00:00:44,000 into the bar um your knees are going to 14 00:00:42,000 --> 00:00:47,000 be bent you're going to try to keep as 15 00:00:45,000 --> 00:00:50,000 compact as possible as you go over and 16 00:00:48,000 --> 00:00:53,000 you can start off with like less of an 17 00:00:50,000 --> 00:00:55,000 angle and build up so obviously watch 18 00:00:54,000 --> 00:00:57,000 your head if there's any overhead things 19 00:00:56,000 --> 00:01:00,000 but I'm going to 20 00:00:57,000 --> 00:01:03,000 grab and go over as I feel more 21 00:00:61,000 --> 00:01:06,000 comfortable I can increase this angle so 22 00:00:63,000 --> 00:01:08,000 I can start coming in at this angle I 23 00:00:66,000 --> 00:01:13,000 rotate around further and get over that 24 00:00:69,000 --> 00:01:15,000 perpendicular bar so from here there and 25 00:00:73,000 --> 00:01:18,000 around and that can take you further and 26 00:00:76,000 --> 00:01:22,000 further the higher you grip and the more 27 00:00:79,000 --> 00:01:23,000 you keep your arms bent the better so if 28 00:00:82,000 --> 00:01:26,000 you keep your arms bent it's going to 29 00:00:83,000 --> 00:01:28,000 keep you at that High Point holding on 30 00:00:86,000 --> 00:01:31,000 and it means you can get around further 31 00:00:89,000 --> 00:01:31,000 so from here 32 00:00:92,000 --> 00:01:36,000 and around so I'm 33 00:00:94,000 --> 00:01:38,000 keeping nice and tight on the upper body 34 00:00:97,000 --> 00:01:41,000 with the arms Bend I'm trying to keep my 35 00:00:98,000 --> 00:01:43,000 knees bent as I spin and it means I can 36 00:00:101,000 --> 00:01:45,000 get further around that's the 37 00:00:104,000 --> 00:01:50,000 perpendicular bar with the rotational 38 00:00:106,000 --> 00:01:50,000 swing have a play
