P-Bars

Back Uprise from Dip Swing

  • At the peak of the front swing, initiate full dip
  • Ride the swing out in the bottom of the dip
  • Start pressing out of the hole as the back swings starts assisting press out
  • Finish in a horizontal body position with elbows fully locked
  • Continue on with regular swing or get ready to link the next movement

Back Uprise to Handstand from Dip Swing

  • At the peak of the front swing, initiate full dip
  • Ride the swing out in the bottom of the dip
  • Start pressing out of the hole as the back swings starts assisting the press out
  • Finish in a handstand position

Dip

  • Hands on parallettes with knuckles facing out
  • Shoulder posted on top of the thumb
  • Point your elbows back by trying to turn your hands out
  • Forearms vertical at full extension and flexion
  • Feet hanging straight under your shoulders and hips in a hollow body position

Dip Swing Progression

In this video, Carl demonstrates how to use the dip swing as a good warm-up or shoulder prep to skill transfer to other movements. 

Note that this is something you want to build slowly and not to go crazy with - make sure you've built up the strength to be able to hold the bottom of your dip on tension with your shoulders; stay connected with your body in a neutral, hollow body position, and only swing as much as you can maintain stability with your wrists firm and elbows vertical at all times.

Dip to Upper Arm Support

... (details coming soon)

Dip with Kip

... (details coming soon)

El Fondo

Equipo, es hora de darle al tema y hablar del fondo en paralelas.

El fondo funciona igual que la flexión en el suelo. La única diferencia es la posición del cuerpo y la amplitud the la extensión del hombro.

En nuestro programa de preparación física es importante que entrenemos todas las articulaciones en la mayor amplitud posible, y gracias al fondo tenemos esa opción para los hombros.

Las faltas clave que debemos observar son:

  1. La posición del cuello durante el fondo. Queremos mantener posición neutra y sin exagerar demasiada extensión o flexión del la columna cervical.
  2. Mantener buena compostura en el tren inferior. Las piernas deben estar estiradas y encajadas.
  3. Mantener una columna vertebral neutral desde las caderas a la cabeza. Culo apretado, abdominal duro son claves para desarrollar major rendimiento atlético y compostura gimnástica.

Nota: En el video cuando hago el fondo, estoy exagerando la posición del cuello. No hace falta que nos miremos los pies. Basta con mirar adelante pero siempre manteniendo la barbilla o el mentón en una posición natural.

Front Uprise from Dip Swing

  • At the peak of the back swing, initiate full dip
  • Ride the swing out in the bottom of the dip
  • Start pressing out of the hole as the front swing starts assisting the press out
  • Finish in a horizontal body position with elbows fully locked
  • Continue on with regular swing or get ready to link the next movement

Kipping Dip on P-Bars Progression

In this progression, Carl explains the Kipping Dip on the P-Bars and how it translates into better speed, timing, and stability - even for your lifting!

L Seat

  • Hands on bars with knuckles facing out
  • Shoulder posted on top of the thumb
  • Point your elbows back by trying to turn your hands out
  • Lift legs up in front of you until the toes are above hip level and hold
  • Allow body to tilt back to balance

Note: Check scaled versions. On Leg L-Seat and Tuck Seat

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