Pole vault rock back exercise aka Bubkas

Important excercice for pole vaulters.

Can be included in the normal weight program, but can also be done a extra work after, before or during a pole vault training.

There are multiple ways to do this, in is general form or making it more specific playing along with the shape of the bar used, holding the drive knee up or not, switching the top hand or not like in pole vault, playing with the speed (explosive, normal or super slowely).

You can also play with the repititions and series, doing it in endurance or in strenght using ankle weights or elastics.

Give it a try next time you work out, its a good excercices even for non vaulter, gets a lot of muscle working….plus it gets people talking :p

rock back
rock back

FROM:  http://www.youtube.com/watch?v=fdBGKOJjinY

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