Swing

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

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

Straight Body Two-Arm Dumbbell Swing

... (details coming soon)

Swing

  • Start in support position on p-bars with body in a hollow position
  • Kick start by lifting toes into an L seat and follow through by a kick backward into hollow body position
  • Use this momentum to allow the body to start swinging in a pendulum motion
  • Make sure to compensate with shoulder position as you go from front to back
  • Maintaining hollow body during entire movement is required for maximum control

Note: Work up very slowly and keep elbows locked while maintaining hollow body throughout movement

Swing to Handstand

  • Start in support position on p-bars with body in a hollow position
  • Kick start by lifting toes into an L seat and follow through by a kick backward into hollow body position
  • Use this momentum to allow the body to start swinging in a pendulum motion
  • Make sure to compensate with shoulder position as you go from front to back
  • Maintaining hollow body during entire movement is required for maximum control
  • During the back portion of the swing, start driving the heels toward the sky and pushing away from the bars
  • This will start directing the body into a fully flex shoulder position and eventually finish vertically into a handstand

Note: Work up very slowly and keep elbows locked while maintaining hollow body throughout movement