Bubkas - Drills

[fchipr]

You got good input from the others, but let me just add, its not so much the grip as it is you just don't have any torso strength....yet. I coach a HS jr who is only 125 lbs. When we started in august on Bubkas and power rockbacks he could only do 2 sets of 3 each. By the mid of October he could do 5 or 6 sets of 15! And its made a huge difference.

You just have to get that torso strong as a unit per se. The advice on keeping tight to bar is right on. Id add, drop your shoulders,and keep knees bent as body and quads straightens (in line with imaginary pole) and you push your hips thru, so you wind up with an inverted torso and calfs and feet just hanging bent. On the power rockbacks you go from the hanging take off position(out stretched lead knee, bent trail leg) right thru your bubka then invert. When you get those up to sets of 10-15, try them on a big swinging trapeeze or high rings..and rockback on the BACK SWING. Now those will challenge you.

And you can always call Tim. AdvantageAthletics.com