bubkas by Bubka

[ladyvolspvcoach]

we do Bubkas on a high bar in the gymnastics center. We have modified them over the years. Now I get behind the vaulters and put my hands on their shoulders. When they rock back I take a step forward and push straight up. I is much more like the action on the pole. They are able to get into a handstand and complete the vault movement from standing to release.

[cdmilton]

...If those are normal Spirit standards, the bungee is at least 21'. WOW.

Creed

The file name, 20000922_Bubka_610trng_rl.mov, would indicate this was a training jump of Bubka's on Sep 22, 2000, with the bungee at 6.10m (or 20' 1/8")

His apex looks to be about a foot below where the bungee is...

[souleman]

That Guy is such a monster! Thanks for doing the work on the video John. We had a universal machine in high school that had a pull up bar that looked like a set of "ape hanger" motorcycle handle bars. They came out from the machine at about a 15 degree angle. What I tried to do was hold on to the handle grips like I would a pole and do the thrusts between the two handle grips and then touch the cieling of the weight room which was about 5 feet above the handle bars. That's how I did 'em. Later.........Mike

[agapit]

I have often wondered what doing bubkas would look like if they were done by Bubka himself. Through the magic of video editing, I have created a short video, that when played in a "loop" or "repeat" mode, provides the opportunity to study this power move in detail. It is helpful to play it at half speed, even though the original video was already slowed.

I notice several things as I watch this. First, the action is completed before the right arm begins any pulling motion that will follow. Second, the hips move completely to the pole (in the direction of the runway). And third, the shoulders are driven down toward the box, and they end up completely under his inverted body. This video provides visual representation of some of the text that has been written on this subject.

If you haven't already tried doing this move on a bar, give it a try sometime. Then you will understand why I call this a power move.

View this video by clicking here. Credit for the original video is given to stabhochsprung.com

Interesting you said that. I have been just talking to someone about it. I believe Bubka never did this exercise extensively. This exercise was developed by Juri Volkov, but it is a catchy name and I guess Bubka deserves his immortality.

[superpipe]

Bubkas on the high bar are the best way to teach you how to get inverted. Yes, they are difficult, but that's becuase you don't know how to drop your shoulders/thrust your hips correctly. You do need some strength, but like the rest of pole vaulting, it's mostly technique. It's like riding a bike. Once you figure it out, you'll be amazed at how easy it can be. I muscled my way through them, but eventually the technique set in.

[fchipr]

High bar bubkas! Do them untill you can Do them!

We use a high bar and grip it like a pole. (although have to watch some wrist issues after multiple months of these things).

When my Jr vaulter first started these. he could do 3 sets of 3. his goal was 3 sets of 15. Well. starting in aug and doing them no less than 3 times per weel , by thanksgiving he could do 3 sets of 15 and by Christmas 5 sets of 15. Each time we did these, we also did power rockbacks where we started hanging in the off the ground (lead knee) type position and go from there right thru the Bubka-up to invert. Those were difficult too. But the Bubkas from a position with the hips just above the shoulders to all the way up and extended, then down, then up etc built some real torso strength and made getting in that position and staying there, balanced, much easier. They are now a regular part of our program for any serious vaulter. Oh, 3 sets of 15 can be done by girls too.

And funny how one learns that "rowing" has absolutely nothing to do with getting back and inverted on the pole. Find the pole! Bubkas get ya there!. Don't believe me? Check out Tims site at advantageathletics.com. Check out the pics. Rings are great too. Try doing a full power rockback as you BACKSWING on those rings and hold the invert as you swing forward.
This is TOP SECRET Good Vault STUFF!!!

RunFastHoldHigh&Fly!

[climbingmandan]

How low are you supposed to bring your legs before starting another repeat? I usually bring them down to about eye level and extend back up. Is this to far?