- What's up?
Elite THENX athletes.
It's Chris Heria.
Welcome to another video of Official THENX.
Today I'm gonna show you how to jump on the bar.
♫ Listen
Alright so let's get started.
So last video, I showed you guys how to start freestyling
with some first basic moves.
Now I'm gonna show you guys a new move
that you're gonna be able to add into your freestyle.
I'm gonna show you guys how to jump on the bar.
But before yo begin to learn this move right here,
it's really important that you passed the requirements
in order to start learning this exercise.
You don't wanna start learning this exercise prematurely
and then you're gonna have to be struggling
through each progression learning how to do this
because you don't have the strength
or the technique prior to start learning this.
You wanna focus on just your technique
when you're doing this move.
You don't want to be struggling while you're
trying these progressions for the first time.
So that's why it's super important that you pass
the requirements before starting to learn this move.
And the requirements are,
at least 10 muscle ups in a row.
Before starting this move you wanna be able to do
at least 20 straight bar dips in a row.
And you wanna be able to do at least 20 burpee in a row.
And if you can do all these requirements comfortably
with perfect form, you're ready to start learning this move.
So I'm gonna start you guys off with the very
first progression to learning this exercise.
And to learn how to jump on the bar,
we're gonna take it down to a lower bar,
specifically if you can find some dip bars.
Because the bar in front of us is gonna come in handy.
So the first thing I'm gonna teach you guys,
is how to start popping up onto this bar.
So first you have to learn how to pop.
So before I break down this first move for you,
let me just show you what it looks like.
Okay.
So this is what I like to call,
like the superman dip, if you will
or the explosive dip.
So the way to do this exercise,
is you're first gonna start off on the top
of the straight bar dip and you're gonna lower down
to that 90 degree angle, have this bar right here,
right along your hip line.
From that position, you wanna have your feet in front
and together, close together.
In front of the bar, as well as your head looking over too.
Basically sandwiched on the parallel bar like this.
You're gonna learn your weight forward.
And as you learn this weight forward,
your legs staying together are gonna swing back
until your body feels like it's flat.
Once your body feels like your legs have swing back
and you're flat, you're then gonna lift your body
straight up by
doing the dip.
So it's gonna look like this.
(intense music)
Now when you come back down,
if you come back down and you do not control
the negative coming down, your gonna find yourself flying
underneath the bottom.
Kinda like this.
Whoa.
So if you're doing something like that,
that's an indicator that you're not controlling
the negative movement.
And controlling the negative movement is super important
when you actually start muscling up
and jumping on top of this
and trying to come back down from the top of that bar.
So once you can do this move properly,
with perfect form.
At least, I would say 10 reps consecutively,
you're ready to move on to the next progression.
The next progression is gonna be the same move
but you're gonna tuck at the end.
So this is what it's gonna look like,
Got it?
One more time.
(intense music)
If you guys are just starting off
doing this move, you can also just do them one at a time.
And then come right back down.
But you definitely wanna control this movement right here.
So just like the superman dip, as soon as you
swing your legs out and you feel your body getting flat,
that's when you're gonna start to press
from you waistline.
As you start to press up and your hips
start to go higher, your gonna tuck your knees
into your chest and you're basically gonna form
like a canon ball at the top
and hold your arms straight out, locked out.
You wanna make sure that if you can,
try to hold that little hang-time for a second
and then try to come down, use the negative
to come back down and control your body.
So like I said, to first start practicing,
you can just do it one at a time.
And come back down.
But eventually to make it to the next progression,
you wanna be able to do it, staying on the bar,
staying on top of the bar,
consecutively at least for 10 reps.
So it should look like this.
(intense music)
And that is how you do that movement right there.
So once you can master this exercise,
you're ready for the next progression.
So now the next progression we have,
is what I like to call bar pop.
Now this is probably the most significant thing
you're going to learn when it comes to freestyling
on the bar especially if you want
to be dynamic and explosive.
This is how I literally pop myself up from the bars
and how all my movements on the bar,
all the explosive movements I do,
stem from this technique, right here,
with what I'm about to show you.
So this is how I basically get
these explosive pops off the bar.
If you've seen me jump on the bar,
do these 360's, do these back claps and et cetera,
these other movements.
They all stem from this second thing
I'm about to show you right now.
So we're gonna do the same thing
as the superman tuck straight bar dip,
except that, once we get to the top,
and we're right about to finally tuck,
that's when we're gonna explode.
We're just gonna push, and instead of pushing and holding,
we're gonna push and let go.
So we're gonna let ourselves catch that air.
So the first thing I want you to do is just,
feel it out, try it.
Get that technique down.
Make sure that you're not swinging and popping
too prematurely, 'cause if you are,
you're gonna go that way instead of straight up.
So you want it to look like this.
But you stay right on top.
So practice that.
(intense music)
So if you guys are noticing something,
the higher my hips go, when I do this,
the higher my body's gonna go,
the move distance I'm gonna be away from this bar,
the higher your explosiveness is gonna be.
So, you wanna make sure that,
when you swing out, your hips are leading that movement
to go up, not your feet.
You don't wanna banana this move when you're going up.
Nothing like this.
That's not gonna work.
We just have a couple of progressions left.
But once you've mastered this,
you can do this move 10 times in a row,
perfect form, every single time,
you're ready to go for this next progression.
This next progression is actually getting used to,
getting comfortable to getting your feet up here,
jumping on the bar.
So, what we're gonna do is,
we're gonna try to do that explosive move,
same thing as the progression we just did before,
but except when we get to that highest point,
we're just gonna try to tap it with our foot.
Get comfortable with getting your foot up
and getting it to that level.
So it should look something like this.
You literally just kick it like that.
Try the other foot too, so you stay comfortable.
(intense music)
Alright.
So once you get very comfortable with this,
the next movement that you wanna do,
is you wanna make sure to jump on top.
When you do this move,
you wanna actually move forward,
when doing this move.
So as you pop up off the bar,
you're gonna be popping with a forward momentum.
That's super important when you
wanna get on top of this bar.
You cannot just pop straight up,
or pop and move back, it's never gonna happen.
You have to be going as if you're trying to jump
over this bar.
Like if you're trying to jump over a fence for example.
So we're gonna swing our legs straight,
and we're gonna come right up
and we're gonna pop our feet.
Make sure that your hips go high
so that your feet have enough room to clear.
Once your feet go right over,
you wanna basically pop off and push a little bit forward,
and reach your hands for the bar
that's right in front of you.
That's why doing this in front of a dip bar,
is really important.
So, let me show you guys really quick,
what it should look like.
Pop, grab, boom.
So as you can see,
my hands were out and they were reaching out for this bar.
Your hands are gonna automatically be in the right spot
to catch your body, and you're gonna jump
on top of this bar perfectly because of that positioning
and the form and technique that you're using
to perform this exercise right here.
So one more time guys.
Make sure you pop extra high with the hips.
Push a little bit forward as you come,
and have your hands out and ready
to catch the bar in front of you.
Right?
Once you can master this move right here.
Jumping on top, and reaching forward,
you're gonna eventually be able to jump on top,
reach forward, and just like me,
you won't have to necessarily touch and reach out
for the bar, you can just begin to stand up.
So,
you guys wanna start jumping on,
and trying to get used to, jumping on,
and not needing the bar in front of you.
You could even try to mess around with it.
Try to stay once you get on it.
Try to stay longer than usual.
And once you get really used to it,
of course, like I said in the last video,
freestyling is kinda like expressing yourself too in a way
so, you can always put your own flare to it,
you can always put your own style to it.
What I like to do is, pop it,
and then re-position my feet at the top.
Well, you get the idea.
So basically, master this move right here.
Once you do, you've basically learnt how to jump on the bar.
All you need to do, is just learn how to do this,
after you go muscle up.
Which I'm gonna show you guys right now.
Alright so once you've been able to completely master
those progressions right there,
to jumping on top of the bar,
now it's time to start applying that
after you do a muscle up.
So what you want to do, after you've mastered
those exercises is to start all over again
doing those progressions from the very beginning,
but right after you do a muscle up.
So for example, the first progression that we learnt
was the superman dip.
Let's do that right after we do a muscle up, like this.
You wanna start being comfortable with these movements
on the bar right here.
So it's very important to start practicing your reps,
doing them consecutively.
So once you've been able to master that one,
the next one would be,
the same thing with the bar tuck.
Superman dip, bar tuck.
(intense music)
Once you've been able to master that,
you're ready to start popping off.
Now when you first start popping off,
you don't have to do a crazy pop like that.
In fact it's smart if you just do a really small pop,
do like you're doing the same thing,
let go of your hands for a second,
right over that bar.
So your hands do not miss the bar.
And then grab again,
and really control the negative coming down,
like this.
(intense music)
So, as you can see,
those are very small pops.
You're eventually gonna get the hang of it.
You're gonna be able to hit it harder,
hit it higher, get your hips higher,
perfect the technique and you're gonna be exploding
a lot higher.
Even if you can explode a lot higher at the beginning,
don't, 'cause you wanna really focus on mastering
the negative and the comedown.
'Cause if you don't, your shoulders
are gonna be really weak,
you can hurt yourself coming down with all that weight
coming down if you don't know how to control yourself,
to come from the top, all the way back down to the bottom.
So, really practice those negatives.
Alright so we're almost there.
So basically, we're perfecting this movement.
We're really taking our time with it,
because you don't wanna mess this move up.
Of course you're jumping on a bar,
like seven feet in the air.
You really wanna make sure that you've perfected
every single step along the way so that,
100% of the time, you land it the same,
with perfect form.
So once you guys get the hang of that,
you've learnt the explosive muscle up,
you've mastered it up there,
you're now ready to actually muscle up,
and jump on top of the bar.
So remember, this movement when you're jumping
on top of the bar, you have to be moving forward.
So if you follow these techniques and you master them,
you should be able to jump on the bar just like this.
Alright guys, so thank you so much for watching.
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I'll see you guys next Sunday
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Peace out, love you guys.