Gymnastics Drill: Target Reach Swing for Bar Movements
Video by Travis Ewart
Invictus Gymnastics Coach, Travis Ewart, shares tips and this drill for perfecting your kip swing for bar muscle-ups, toes-to-bar, and pull-ups. The purpose of the drill is to finding that perfect, consistent position when you mount the bar to guide your feet into the same spot each rep so that you set yourself up for success with the rest of the movement.
What you’ll need is a bumper plate and a bar with a height that allows you to swing without touching the floor or the plate. The plate is just a target for you to aim for – don’t worry, Coach Travis will talk about where to place it on the floor based on the movement you are practicing and also your strengths and weaknesses in that movement.
From one arm’s length away from the bar, you are going to use your best bar mount technique and then point your toes toward your target, pretending you are using laser pointers attached to your feet to hit the target. You can practice this in single-reps at first but when you get comfortable, try to stay on the bar and knock out a set of a few reps at a time.
For more drills and progressions and to get personal feedback from Coach Travis, join our Invictus Gymnastics online program. It doesn’t matter what level your skills are, we have a way to customize your programming to be just right for you. You get tutorials, video analysis, and an amazing online community, all for helping yourself prepare for what is definitely coming! Sure, you’re going to have to work for it, but you do CrossFit (thus you’re a badass), and this is the step you have to take to being even more badass.
Twenty minutes of actual work, three times a week – start now! The Open is closer than you think!
