Side Hip (On Parallel Bars)

Setup

1. 01Grip the parallel bars and press into a straight-arm support position.
2. 02Depress the shoulders away from the ears and lock the elbows.
3. 03Let the legs hang together, straight and slightly in front of the body.
4. 04Brace the trunk before the first swing.

Execution

1. 01Lift the legs together toward one side by side-bending the trunk.
2. 02Pause briefly at the top of the lateral raise.
3. 03Lower the legs through the center under control.
4. 04Raise them to the other side and continue alternating.

Checkpoints

• -Elbows stay locked and shoulders stay depressed the entire set.
• -The motion comes from the trunk and hips, not from swinging momentum.
• -Legs stay together and near-straight through the arc.
• -The torso stays tall rather than folding forward.

Common mistakes

• -Turning the drill into a pendulum swing driven by momentum.
• -Shrugging into the shoulders and losing the support position.
• -Bending the knees deeply to shorten the lever on every rep.
• -Twisting the hips instead of laterally flexing the trunk.