The transcript outlines a progression on a physical movement often described as an underbar technique, focusing on the coordination of knees and feet during execution. Initially, it discusses the importance of speed as it pertains to lifting both knees simultaneously off the ground while moving through the bar. This combination not only aids in fluidity but also enhances the ability to spin and make quick turns, essential for agility in this movement.
Confidence plays a crucial role in successfully performing this technique. It emphasizes the need to drive the knees upward and toward the direction of the movement; a lack of proper technique — such as laziness or not twisting the body adequately — can lead to potential injuries, specifically knee impacts with the bar. Proper alignment and motion are critical to maintaining speed and preventing mishaps during the maneuver.
The session appears to culminate in a practical demonstration of the described technique, encouraging individuals to attempt the underbar movement as outlined. The overall takeaway highlights the need for intentional movements, precise positioning of the body parts involved, and a commitment to practice in order to embed these skills effectively.
Key Points:
- Speed and coordination are vital for executing the underbar technique effectively, particularly the simultaneous lift of both knees.
- Confidence and correct body alignment greatly influence the success of the movement, reducing the risk of injury.
- Practicing the technique with focus on proper form and intent can enhance agility and fluidity during execution.
Repeat the level-1 underbar but instead of stopping the turn once the torso is through, instead you keep turning until you've rotated completely out of the underbar, facing the same direction as you started. The difference to the level-2 is that you must increase the speed until both feet can leave the floor as they are passing through the underbar.
Demonstrate three underbars to the left and three to the right where you finish away from the bar.
You must start with both hands in the correct position; One hand underneath, one on top, both crossed.
You must keep turning in the same direction with the head leading.
As your legs come through, you should lead with the knees, not the heels of the foot.
This must be performed on a hip-height railing that has a mid-height railing at knee-height.
You cannot sit on the mid-bar and the legs cannot touch the bar.
height.
height.
sides.
repetitions.
speed.
hands.
orientation.
6.279so okay so a progression on that uh10.559Second underbar is with speed so the13.24second underbar is here here through16.4left knee right knee and you step19.279through the third version is to do this22.279with speed and you want to try and do23.88this where both feet come off of the26.119ground at the same time so as you go28.96under you can hop through and drive with32.92both feet and it means that uh yeah you36.2can spin and turn quite quickly and38.6you've got speed as you do this um you42.44have to have confidence to get your knee44.32through but to have that confidence46.64you've really got to drive it um up and50.199towards the direction so if you go under52.52and you're quite lazy and you sort of54.079like bring the knee up and you're not55.84like twisting then yeah it's going to be58.32more likely you'll whack your knee knee60.16on the bar really twist direct that knee63.6and you'll get speed so let's go again65.92so from here under there there and69.28that's the underbar
1 00:00:06,000 --> 00:00:12,000 so okay so a progression on that uh 2 00:00:10,000 --> 00:00:15,000 Second underbar is with speed so the 3 00:00:13,000 --> 00:00:19,000 second underbar is here here through 4 00:00:16,000 --> 00:00:21,000 left knee right knee and you step 5 00:00:19,000 --> 00:00:23,000 through the third version is to do this 6 00:00:22,000 --> 00:00:25,000 with speed and you want to try and do 7 00:00:23,000 --> 00:00:28,000 this where both feet come off of the 8 00:00:26,000 --> 00:00:32,000 ground at the same time so as you go 9 00:00:28,000 --> 00:00:35,000 under you can hop through and drive with 10 00:00:32,000 --> 00:00:37,000 both feet and it means that uh yeah you 11 00:00:36,000 --> 00:00:42,000 can spin and turn quite quickly and 12 00:00:38,000 --> 00:00:43,000 you've got speed as you do this um you 13 00:00:42,000 --> 00:00:46,000 have to have confidence to get your knee 14 00:00:44,000 --> 00:00:49,000 through but to have that confidence 15 00:00:46,000 --> 00:00:51,000 you've really got to drive it um up and 16 00:00:50,000 --> 00:00:53,000 towards the direction so if you go under 17 00:00:52,000 --> 00:00:55,000 and you're quite lazy and you sort of 18 00:00:54,000 --> 00:00:58,000 like bring the knee up and you're not 19 00:00:55,000 --> 00:00:59,000 like twisting then yeah it's going to be 20 00:00:58,000 --> 00:01:03,000 more likely you'll whack your knee knee 21 00:00:60,000 --> 00:01:05,000 on the bar really twist direct that knee 22 00:00:63,000 --> 00:01:08,000 and you'll get speed so let's go again 23 00:00:65,000 --> 00:01:11,000 so from here under there there and 24 00:00:69,000 --> 00:01:12,000 that's the underbar
