Name: Playbook - Women’s Calisthenics - Bar Hop
Uploaded: 2022-05-28T19:02:25.134Z
Duration: 30 min
Description: Bar Hop

This 30 minute bar hop training will help you achieve the bar hop or improve the bar hop that you already have. A bar hop can also be considered a dynamic muscle up and is essential for any calisthenics freestyle routine.

The cast is a fundamental skill that generates power for various dynamic skills. 

Start in a front support with arms locked and toes slightly in front of you. Bring your toes forward by hinging at the hips. 

Then drive your toes behind you as you begin to push down through your shoulders while keeping your chest in front of the bar.

Engage your glutes and maintain a hollow body position as you approach the top of the highest point of your cast. 

As your hips begin to return to the bar, keep your chest in front and allow yourself to return back to front support.

Once you are comfortable with this movement, challenge yourself to have higher casts.

Casts

The cast to tuck drill can be very beneficial for achieving the bar hop or improving the technique for the bar hop you already have. 

Start in a front support with arms locked and toes slightly in front of you. Bring your toes forward by hinging at the hips. 

Then drive your toes behind you as you begin to push down through your shoulders while keeping your chest in front of the bar.

As you approach the top part of your cast tuck your knees into your chest and protract your shoulders while still leaning over the bar.

As your hips begin to return to the bar, keep your chest in front and allow yourself to return back to front support.

As you do this drill visualize yourself completing the bar hop skill.

Cast to Tuck

Using a bench or another elevated object (you may need to be creative) simulate the bar hop motion by jumping over an object. 

This drill is meant to focus more on the timing of adjusting your hands. Whichever direction you decide to rotate, the hand that you are rotating towards becomes your dominant hand. You can start with your dominant hand already facing the opposite direction for an easier transition. For instance if you are rotating to the left your left hand is your dominant hand. 

Try 3 of your best attempts

Bench Hop 180

A bar hop is a dynamic freestyle skill and involves casting over the bar and doing a 180 to catching in a swing under the bar.  

Before learning a hop over make sure that you are comfortable with leaning forward over the bar in the front support position and are able to cast to at least above the bar. 

Initiate the movement by leaning forward in front support over the bar and cast above the bar. At the very top of your cast bring your knees tightly into a tucked position, while rotating your hips over the bar. Once you have passed your feet over the bar adjust your hands to be positioned facing the opposite direction. 

Whichever direction you decide to rotate, the hand that you are rotating toward becomes your dominant hand. You can start with your dominant hand already facing the opposite direction for an easier transition. For instance if you are rotating to the left your left hand is your dominant hand. 

Try 3 of your best attempts

Bar Hop

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