The under bar is a movement in which you traverse under a rail and through a gap in one movement. There are two types of under bar; the dash style, and the jumping up and over style. This focuses on the latter as the dash style is similar to a dash, but with your hands reaching out for the Rail above you, not under.
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| Click the photo (above) to download a video of this technique.
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At the beginning of the movement, position yourself at a comfortable distance in front of the rail and jump upwards, focusing on the rail and the all important hand placement.
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| Once you have hold of the rail with your hands, you should begin pulling yourself upwards with your arms. This will help you to get high enough to fit through the gap comfortably. As you pull up, your legs should simultaneously begin to tuck in. |
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| Now you are almost at the height of the gap, your legs should be tucking up to make you small enough to pass through, while your arms fully bent, suspending you temporarily. This in turn gives you enough time to bring your legs up and through. Now you’re coming up to the important bit! |
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The most important part! Your arms should now be tucked close into your chest and legs up level with the gap. Using your hips and arms, swing your legs through the gap, while your arms stay bent to momentarily suspend you body.
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| Now, as you are high enough above the rail, bring you’re your tucked legs up and through. As your back is going through, flick upwards with your hips to stop yourself hitting it on the bottom of the gap (if you don’t flick, it WILL hurt). |
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Once your head is through, allow your arms to loosen and become outstretched. As they do so, and now that your body is clear of the obstacle, let go. Now bring your arms down, and get ready to bend your knees upon landing.
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| As your feet make contact with the ground, bring you arms down and bend your knees. As your legs bend, decide whether to use your arms as a secondary cushioner for the landing (for higher underbars to drops I find you should), or to go straight into a roll. Sprint off to carry on your run. |
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Variations
'Dash Style' - A type of underbar technique where typically you'd be approaching the obstacle head on, with plenty of space either side. Run up and approach as if it were a dash vault, then after you jump rather than throwing your hands back, throw them forward & up, pulling yourself through the gap in one swift movement.
Another slight variation on the style described above is to start off in much the same way, but not tuck your legs so much. This can be useful in situations where there is a long but narrow gap and stretching out your legs would allow you to pass though easier than if they were tucked.
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