Name: Playbook - Jess St John - Bar Roll Dismount
Uploaded: 2023-12-13T15:49:49.606Z
Duration: 15 min
Description: Bar Roll Dismount

Learn how to forward roll off the bar as a dismount.

- Start with your hips on the bar and hands on the bar right beside your hips
- Lean forward on a slight angle so your upper body is in front of the bar and your lower body is behind it
- Push down from your shoulders to your hands, rounding the upper back slightly
- This should lift your hips above the bar so your upper thighs are now making contact
- Pull your ribs and hips toward each other to keep the core tight and keep the glutes squeezed 
- Squeeze legs and keep them straight for the strongest position 

Note: this is best to learn on a lower bar (or barbell), that you can jump up to.

Front Support

- Start in a front support
- Relax arms and rest lower abdomen on the bar 
- Let go with your hands and reverse your grip (this will not happen during the skill but it will help to slow and control the movement when learning)
- Hold on to the bar as you slowly lean forward and bend at your hips 
- Come to a stop with your legs on top of the bar. You want the bar as close to your hips as possible. From this position it is safe to let go as your legs are holding you up. This is also not a part of the final skill, but practicing it might help you feel more comfortable in this portion of the movement
- Look for your toes and adjust your grip back to normal (not reverse)
- Keep the legs tight to the bar and pull yourself into a loose pull up position to then safely lower yourself to the ground

Bar Roll Dismount: Step 1

Once you are comfortable with step one you no longer need to change the grip of your hands or stop when upside down.

- Keep grip the same but shuffle your hands forward around the bar as you invert yourself
- Try to connect each part without stopping, keeping the movement slow and controlled

Bar Roll Dismount: Step 2

After you are comfortable with step 2, add some speed. Allow gravity to pull you forward and down without trying to stop it. 

Tucking your knees will spin you faster. Extending your legs will slow you down.

Bar Roll Dismount

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