Having trouble doing bubkas on high bar

[Vaulter239]

Guys ive been trying trying to do these bubkas on the high bar but im just not getting up all the way. So i thought it might be lack of strength in the abdominals so itrained them for weeks and they are pretty dang strong soo i dont think thats the problem. Heres whats happening: I swing you know with a drived knee and straight trail leg. Right when i have the trail leg past my waist on the swing and i try to rise the hips and kick up but it just doesnt go up. I really have a feeling it's something with my hips, as if im not tucking them or something. And i can do the bubka movement when my legs are already verticle so it has to be something in my swing. Its really frustrating because i want to start inverting in my vaults and i need to practice this excercise and get the feeling down. Perhaps I film me attempting? If anyone has any videos or reading that would in detail explain the bubka process on the highbar or have advice that would be greatly appreciated.

EDIT: Ive been doing some more research on this portion of the vault and i have noticed a tendency i have which is to pull on the vault and perhaps the highbar too! What are some ways i can over come this and what really should i be doing to get the hips vertical.

Thanks

[charlie]

Do them on a ROPE with ANKLE WEIGHTS. That is closer to what Bubka does on the pole!!!!

[altius]

Why the the ankle weights Charlie?????

[charlie]

Strengthin's the core!!!! DO NOT drop your head back till you pull your HIPS ABOVE your sholders! I get complimens from coaches like Time Mack thhat tell me how good my vaulters inversions are. We do rope drills with ankle weights 7, yes i said 7 days a week!!! 6 sets of 5 reps. We do them QUICK!!! Touch and right bak up to a COMPLETE inversion!!! I guarentee results in a short period of time!!! Do the WORK!!!!!

[vcpvcoach]

If you have access to rings, I find they are easier to use for bubkas. Like the ankle weight idea.

[rainbowgirl28]

I wouldn't use ankle weights until you can do them correctly without weight.

[vcpvcoach]

Agreed, rainbowgirl28

[altius]

"I guarentee results in a short period of time!!! "

Charlie - I keep seeing you make claims like this, but they are never backed up by visual evidence of vaulters you have actually coached 24/7/52.

IMHO you do Bubkas to develop specific elements of technique at the top end of the vault - in that case the rule of specificity means that you should not use ankle weights. And if you are doing Bubka's correctly I can't see how you improve core strength by using ankle weights.

However the more critical question is - is the athlete in question doing enough correctly early in the vault to benefit from Bubka's. The implication in his post is that he is not - and that he suspects he is not. So before we go chasing this issue we need to see some film of him vaulting in competition -as we need to see film of your athletes Charlie, if you want sceptics like me to accept your ideas.

[Vaulter239]

Thanks for some feedback. Il definately hold off on the ankle weights until i cam do them correctly. Il try to get a video up tomorrow when im at the gym. Stay tuned fpr this update and im sure well get to the solution. again thanks for all your input

[fishman4god]

Well actually if you can't get your hips up on the high bar,rings, rope etc. it is simply a lack of core strength. No need to sugar coat it. Your stomach is only one piece of the core strength formula. I coached Gymnast (including Elite National team members as well as beginers for over 30 years) and core strength (the right kind) is slow to develop.....................but it will come. Try raising your feet to the bar only not your hips and see if you can do that. If you cannot do that it is just time. Also try raising your feet to the bar by bending your knees. If you can do that then gradually staighten your legs until you can raise them to the bar straight. While doing the above mentioned exercises be sure to keep your arms completely straight. My athletes (including vaulters) always fight with the difficuty of a correctly executed Bubka, but eventually get it with time as they get a stronger core(not just stomach). Be patient it will come..................... !!!

[Vaulter239]

Well actually if you can't get your hips up on the high bar,rings, rope etc. it is simply a lack of core strength. No need to sugar coat it. Your stomach is only one piece of the core strength formula. I coached Gymnast (including Elite National team members as well as beginers for over 30 years) and core strength (the right kind) is slow to develop.....................but it will come. Try raising your feet to the bar only not your hips and see if you can do that. If you cannot do that it is just time. Also try raising your feet to the bar by bending your knees. If you can do that then gradually staighten your legs until you can raise them to the bar straight. While doing the above mentioned exercises be sure to keep your arms completely straight. My athletes (including vaulters) always fight with the difficuty of a correctly executed Bubka, but eventually get it with time as they get a stronger core(not just stomach). Be patient it will come..................... !!!

Thank you, great advice. I actually went out today to have a 1 hour session with a gymnast and he was a vaulter too (vaulted 1 year but got 12 feet). I did notice significant weaknesses in my core and lats after doing some high bar work and rings. I plan on bringing some of the excercises i learned today to a closer gym where they have open gym a couple times a week and i can get some work in. We worked on piking stuff, swinging bubkas, pullups, pushups, situps, rolling, and handstands to get coordnation for being inverted since i wasnt used to that! I had a great time and learned alot from just 1 session. So like i said il hit the open gym a couple times a week. Do you have any routines i can use when i go there besides the above?

Appreciate it.

[rainbowgirl28]

Check this out: http://www.polevaultpower.com/media/vid ... anddrills/