Name: Playbook - Jess St John - Bar Swings
Uploaded: 2023-12-13T15:49:49.581Z
Duration: 15 min
Description: Bar Swings

Kiwie

Learn how to confidently swing on the bar. It is a good idea to complete the body weight basics program prior to trying dynamics if you are not comfortable hanging on the bar.

- Start in a dead hang with thumbs over the bar
- Bend your knees, squeeze your glutes, and arch your back
- Gently tap your feet forward while squeezing your core
- Continue these two movements to gain momentum 
- When you want to come down, release your hands on the back swing (when the bar is in front of you), and look for your feet to land on the ground 
- Bend knees to absorb the landing
- Practice as many swings as possible before coming down

Baby Bar Swings

- Start in a dead hang with thumbs over the bar
- Bend your knees, squeeze your glutes, and arch your back
- Kick/tap your feet forward with some power while squeezing your core
- Continue these two movements to gain momentum - aiming for more power than the baby bar swings
- Look for the bar as you gain height on the back swing
- When you see the bar there will be a moment of weightlessness before swinging forward. Use that moment to shift your hands forward on the bar.
- When you want to come down, release your hands on the back swing (when the bar is in front of you), and look for your feet to land on the ground 
- Bend knees to absorb the landing
- Practice as many swings as possible before coming down

Bar Swings with Re-grip

When you are comfortable with bar swings and re-gripping, we want to add momentum. The main differences are:

- Pull your feet back and up longer on the initial arch 
- When you kick your feet forward, use the momentum to swing your toes towards the bar and kick forward from there 
- When you look for the bar on the back swing, try to get your eyes level with the bar, and eventually above it

Powerful Bar Swings

Work on the height of your swing and securing your catch.
- Swing high so that your shoulders are above the height of the bar
- Make sure your legs extend out behind you 
- Look down at the bar and push down on it with straight arms
- Release hands when you feel floaty and catch as you come back down
- To challenge yourself, add in a clap

Bar Swings

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