Swing | Gymnastics WOD

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

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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

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Movement:

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

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Movement:

Straight Body Two-Arm Dumbbell Swing

... (details coming soon)

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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

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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

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