PB Swings

Since the critical basics for skill development comes from basic swings, and we already have a sticky for pommel and rings I was curious about peoples methods for pbars.  Support swings are relatively easy swinging mechanics to figure out the only issue comes with shoulder stability.  Upper arms are also relatively easy mechanics but once again the strength in the upper arm position becomes the most limiting factor.  And basket swings are an overall pain in the butt.

 Indeed basket swings are a pain in the butt.

Basic PB support swing 

more basic PB support swing

http://drillsandskills.com/skills/pbar/Z/pbz001video of Gabe an optional level gymnast. Not perfect but getting there.

Upper arms. Yay

Basket swing. These take a long time until you get the feel and rhythm. Like circles on PH.

 

About all I could find and from memory from what is out there.

Progressions for support swings on PB including a solid PB support, PB shrugs in supports, PB walks backward and forward. Straddle travels fwd/bwd.

Upper arm starts with the basic upper arm position with feet in front or behind the shoulders on the rails and shrugging. Then chicken dips. It can be good to cover the rails with electric insulating foam or something similar besides wearing wristbands to give a bit of padding.

Basket swing basically starts with developing the flexibility for a very good basket position. If you have poor compression like mine, it'll never be that great. Start off with swinging small by pushing toes forward and ass out back and forth eventually opening up at peak of swing and compressing at bottom. Do about a million.