Name: Playbook - Women’s Calisthenics - Penny Drop
Uploaded: 2022-05-28T19:04:30.868Z
Duration: 15 min
Description: Penny Drop

These progression drills will help you achieve or improve a penny drop. A penny drop is a dismount where you hook your knees around the bar then let go of the bar and swing off landing on your feet. A penny drop is also a great progression for other skills that require letting go of the bar and swinging by your knees. 

Only do what you’re comfortable with and use spot or crash matts as needed.

Starting in a straight arm hang on the bar activate your lats and core to bring your legs through your arms and under the bar. Keep rotating allowing your arms to travel behind you into shoulder extension. Once your arms are fully stretched and feet are pointing at the ground then reverse the movement by bring your hips back through until your back to the straight bar hang.

Skin the Cats

This drill is great for getting comfortable with hanging by your legs and letting go of your hands as this is often the scary part.

Knee Hang Drops

Glide Swing

The basket kip replicates the first half of the penny drop. To achieve the basket kip start with a glide swing, and bring your legs under the bar. Then wrap your legs around the top of the bar, and remain holding onto the bar.

Basket Kip

Knee swings drops are a great drill to replicate the second half of the Penny Drop. Begin hanging on the bar by only your knees and use your upper body arch start swinging with control. Once you feel you have enough swing to do so commit to the drop by arching your back and opening your chest for a full swing. Then at the top of this swing release your knees from the bar and land with your feet on the ground and knees slightly bent.

Knee Swing Drops

To achieve the penny drop start with a powerful glide swing, and at the front of your glide swing bring your feet under the bar and to hang by your knees. Then at the top of your back swing squeeze the bar under your knees, while letting go of the bar. As you swing forward without holding the bar arch your back and open up your chest. One you have reached the top of this swing release the grip of your knees on the bar and land on your feet.

Penny Drop

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