POSITION
VERTICAL HANG
Hanging vertically from a suspended bar or rings using both hands.
- Full extension of elbows.
- The shoulder angle is open or rearward if the frontal plane.
Demonstration
Rep Start
- Vertical hang from horizontal bar.
- Extended knees.
- Forming an L-position (i.e. a 90-degree angle at the hip) with vertical arms and horizontal legs.
- Rep start cannot be achieved with any momentum, neither from previous rep or as a result of initial swing, kip or other movement.
Rep End
- Toes on both feet touch the bar simultaneously.
- The contact point is within the width of the hands.
Rep Requirement
- Knees and elbows must stay fully extended throughout the full rep.
- Any additional contraction, swing, kip, knee jerk or other movement to generate momentum in prohibited.
Cycle & Post Rep
- The athlete may return to rep start in any controlled manner.
Team Synchro
- Rep start and rep end
Referenced by this standard
Associated Definitions
POSITION
L POSITION
“L”-shape 90-degree with ground or starting object.
- Forming an L-position horizontal legs, and heels at or above glutes.
BODY PART
KNEES
The joint between the thighs and the lower leg.
BODY PART
LEG
Entire lower limb of the human body, including the foot, thigh and even the hips and gluteal region.
BODY PART
TOES
Area on the shoe also known as "toe box" - typically up until the laces start.
- Includes top, bottom and any sides of the shoe in this area.
BODY PART
FOOT
The terminal joint of the leg, below the ankle joint
BODY PART
HANDS
Positioning: Entire hand with full palm and all fingers
- Gripping: Any part of the hand, full or partial
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