Lesson Level : 4
Swing Precision
lesson
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 now dismount on the forward swing into a precision landing on the ground that is 5-steps (heel-to-toe) away from directly under the bar.
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.
distance.
Must be more than x5 times the distance of a Foot-Step (toe-to-heel)
+ / -
You can use any distance that is more than specified.
Multiplier
x5 times the specified amount.
Details
Landing must be 5-steps or greater from directly under the bar.
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 in a precision landing on the balls of the foot.
hands.
The hands must be Pronated Grip
Details
Hands should be in a pronated grip.
