Hocks Off

Jump from the platform with both hands next to each other in the middle of the bar. At the front of the swing, lift your legs and hook them onto the fly bar, one on each side of your hands, staying tucked with your hips close to the bar. You will swing backward in the same position. On the second forward swing after the bottom of the arc, you will have two heps: on the first hep, release your hands and swing your chest up; on the second hep, open your legs and release the bar.