Name: Playbook - Jess St John - Bar Hop Over
Uploaded: 2023-12-13T15:49:49.571Z
Duration: 45 min
Description: Bar Hop Over

Learn how to hop over the bar and catch it on the other side

- From a front support, bend at the hips to bring feet forward
- Drive feet backwards and squeeze the glutes to lift the hips off the bar (do not arch)
- Push down on the bar to keep your shoulders strong during the movement 
- Bend at hips and lean forward as legs come back down to catch yourself 

Note: start with very small movements and as you build strength and feel comfortable, add more height to each cast. You will start to lean more forward as your legs get higher. Imagine doing a plank with your hands on the bar and your feet floating behind.

Cast

- From a cast place your outside foot on the bar. If you are turning left it will be your right foot, if you are turning right, it will be your left foot
- When you have balance, lift up your outside hand (the same side as the foot that is on the bar), and place your other foot on the bar
- When before jumping down, look for the hand that is on the bar to help turn your chest inward towards the bar
- As you hop down, reach for the bar

*Note: this can be done on low bars or a bench. Always have a mat or foam pit under you.

Cast to Step Over

This exercise helps to give you the feeling of moving your body from your feet and hips while your hands stand in place 

- Start with body on one side of the bench
- Grab bench around the side with both hands 
- Keep Shoulders stacked over wrists
- Keep the weight in your hands and stay light on your toes as you hop over and back
- Keep core engaged the entire time

90° Bench Hop Overs

This is essentially the same movement you’ll be doing in a bar hop over, just from a jump instead of a cast.

- Start facing the bench and place both hands on the bench
- Hop over the bench and land facing the bench on the other side
- Aim to square your hips and feet to the bench on each landing

Note: while you will likely only hop over the bar in one direction, it is always good practice to train both ways on the floor.

180° Bench Hop Overs

- From a cast, lift up one arm and hop both feet onto the bar
- Hop off on the other side 

If you twist into your left shoulder, lift the right arm and feet come up on the right side. If you twist into your right shoulder, lift the left arm and feet come up on the left.

Bar Hop On and Over

- Reverse your grip on your inside hand so your forearm is facing forward 
- Cast and hop feet to the outside while raising your outside arm
- Look for the bar 
- Your reversed hand will help you rotate toward the bar - it does not have to let go but you will have an easier time catching the bar if you shuffle it inward

Reverse grip hop on and over

- Reverse one hand so your forearm is facing forward
- Cast legs up and over the bar keeping the hips up while tucking the knees in 
- Hold the bar with the hand that is reverse and it will guide your body in the right direction 
- Grab the bar with the other hand

Reverse grip hop over

- When you feel like you have a good spatial awareness from the reverse grip bar hop over, try it with both hands in regular grip
- As you cast, you will rely more on tucking your knees in and your hip drive to turn your body
- Both hands will release 
- Keep your core tight to maintain stability
- Look for the bar, square your shoulders to it and catch with both hands at the same time

If you feel lost or unsure without the reverse grip, revisit the 180° bench hop overs or try on a lower bar

Bar Hop Over

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