swing

[whoadude42]

my problem is that when i swing, my trail leg goes up. but i cant get my hips to go with them. this causes me to have trouble dropping my shoulders too. i have been doing work on the rings but it doesnt seem to be getting better

any suggestions?

[spike gibeault]

i had this same problem for a while, i was told to hang from a highbar and keep my back perpendicular to the ground, and swing both legs up to the bar without rocking into it, so its like knees to the face. i did this for an ab workout to get a better swing, but it was causing me to just do that on a pole and keep my hips down and just bring my legs up, i thought about it for a while and i would swing and let my body follow it when on a highbar/rings, then i discovered what it was called...its a BUBKA! look for vids on here, i cant explain too well, but if you are doing what i was doing and staying in a "V" shape when doing drills, or on the pole, then you really need to do these, they made my hand grip clearence nearly double, 19 inches now....10 inches before...

[spike gibeault]

here we go

bubkas....
http://www.polevaultpower.com/media/video/skillsanddrills/bubkas.mov

me, before bubkas...

[powerplant42]

Just remember to hit the chord of the pole long, THEN break at the hips...

[whoadude42]

yeah, it is frustrating at practice because im a girl and we practice with the boys and since their center of gravity is higher it makes the swing a lot easier then it is for a girl..

[powerplant42]

Although you have more mass to move, you also get more inertia.

[vault3rb0y]

When you do rings, where are your hands? Straight above your head.
At what point are you trying to swing around? Hopefully the point straight above you, YOUR HANDS.

Same thing on the pole, your hands are straight above your head, and all your weight should be supported by your top hand. Your bottom just guides the pole. Try to swing around your top hand by moving your bottom hand to the left (for righty vaulters).

You might be trying SO HARD to swing fast enough to invert, that you are using your bottom arm to pull, to speed up your swing. But thats like trying to swing around the rings if one hand is 2 feet in front of you, and all your weight is on THAT hand, think about it, its impossible. If your weight is on your top hand, its JUST like the rings. make sense?

without video we cant say for sure, but i hope that helps.

[whoadude42]

yep we do the rings just like you explained it..

[OH-IOvaulter]

Another thing that you should try to look for is a high bar at a gymnastics facility. Doing continuous full rotations encourages a long, straight, powerful swing leg.