Swing-Ups and Bubkas: A Year-Round Pole Vault Workout

If there’s one workout every pole vaulter needs in their arsenal, it’s swing-ups and Bubkas on the high bar. I tell every vaulter I coach, whether they’re seasoned athletes or just starting out, that these two exercises are the ultimate foundation.

With this exercise, you’re guaranteed to walk away sore... sometimes it’s your hip flexors that feel it the most, other times it's your lats or even your forearms. The beauty of swing-ups and Bubkas is that they hit every muscle you need for vaulting. So, grab onto anything sturdy that you can hang from and get to work!

For beginners especially, these moves are non-negotiable. However, you still see the elite pole vaulters repping them out which should tell you something. There’s no better way to simulate the real mechanics of vaulting than getting on a high bar and practicing the movement patterns. It’s the closest thing to the vault itself, without even touching a pole. Plus, once you get the hang of it, you’ll find yourself more explosive, with better control in every jump.

What is a Pole Vault Swing-Up?

A pole vault swing-up is an exercise on a high bar or pull-up bar that simulates the full swinging motion of a vault. The goal is to replicate the controlled and powerful lift that takes place when a vaulter drives their body upward from the take-off to the vertical phase of the vault.

To perform a swing-up, start by gripping the bar with an overhand grip at shoulder-width. You can also hang mixed grip like you would on a pole vault pole. Begin in a slight reverse-hollow position, where your legs are extended back and you're leading with your chest.

One way to say this that seems to make sense to vaulters is go from Reverse-C to C with your body shape.

From here swing down and engage your chest and lats to invert your body. Aiming to bring your body to an extended, vertical position above the bar.

What is a Pole Vault Bubka?

A pole vault Bubka is a high-bar exercise that focuses on the explosive hip drive and core strength required for the inversion phase of the vault. As a weightlifter I like thinking about it as an upside-down hang clean.

Named after legendary vaulter Sergey Bubka, this exercise isolates the rapid hip thrust needed to invert and rise above the bar.

Pro tip: Think drop your shoulders instead of thinking about raising your hips. If you do the movement while focusing on the shoulders and head vaulters tend to get more vertical. If they focus on the hips they stare at the bar and tend to not drop their shoulders.

Unlike the swing-up, which replicates the full in-air pole vault, the Bubka targets a shorter, more powerful movement.

To perform a Bubka, begin with an overhand or mixed grip on the high bar, then pull your legs up into a tucked or “L” position. Your shins should be touching or very close to the bar. Once in position, drive your hips up toward the bar explosively, and drop your shoulders. This movement works your upper body and lower abs intensely, engaging your hip flexors in the process. When done correctly, you’ll feel a quick, powerful “pop” in your hips as they rise toward the bar.

If you're still building strength for this movement, a spotter can stand beside you to give a supportive push on your lower back to help guide your hips upward. Bubkas are all about explosive control, and with regular practice, they’ll improve your hip drive and help you develop the power needed to elevate your vault height and achieve a clean inversion.

Understanding Swing-Ups and Bubkas

Swing-ups and Bubkas are high-bar exercises that mimic key phases of the pole vault. Swing-ups are designed to simulate the entire vault motion, enhancing coordination, core strength, and fluidity. By focusing on these elements, athletes can improve their overall vaulting technique, making swing-ups a staple in any pole vault workout.

Some thoughts before diving in:

• You have to start from a dead hang or leading with your chest with hips back, you can get into that position by swinging your whole body and pushing your chest forward with your lats or chest. If you aren't in the proper position at the beginning, it simulates a poor pole vault takeoff, and makes the drill more difficult.
• To simulate being under have your vaulter hang on the bar, and from behind push their hips forward about a foot. Have them attempt a swing up - it will make it very difficult and have the pole vaulter understand the effects of being under.

Year-Round Training Plan

A successful pole vault workout requires a strategic approach that adapts to the athlete's needs throughout the year. This plan outlines how to incorporate swing-ups and Bubkas into a pole vaulter's routine, ensuring peak performance when it matters most.

Off-Season (Fall/Winter): The off-season is the perfect time to build a solid foundation. During this period, athletes should focus on controlled swing-ups and assisted Bubkas to refine their form and endurance. Performing swing-ups in 3 sets of 8–10 reps with slow, deliberate movements helps build endurance and perfect body alignment. For Bubkas, 2 sets of 6–8 reps with assistance as needed allow athletes to focus on slow, controlled hip thrusts, gradually building strength.

Pre-Season (Spring): As the competitive season approaches, the focus shifts to increasing intensity and explosiveness. Athletes should aim to reduce assistance for Bubkas and simulate vault momentum. Swing-ups should be performed in 4 sets of 8–10 reps, with increased swing speed and tighter control to mimic the vault's initial momentum. For Bubkas, 3 sets of 8–10 reps with a faster hip drive, ideally without a spotter, enhance power in the hip thrust phase.

Peak Season (Summer): During peak season, maintaining strength and power is crucial while minimizing fatigue. Athletes should prioritize quality over quantity in their pole vault drills. Swing-ups should be performed in 3 sets of 5–8 reps, focusing on full-body alignment and smooth execution for consistent performance. Bubkas should be executed in 2 sets of 5–6 reps, emphasizing explosive but controlled movements without a spotter to maintain peak strength.

Overcoming Challenges and Tips for Success

Mastering Bubkas can be challenging, especially for beginners. It's important to remember that using a spotter is perfectly acceptable as athletes build their strength. A spotter can help guide the hips, ensuring proper form and reducing the risk of injury. Over time, athletes should work on building confidence and reducing reliance on a spotter, focusing on precise, explosive movements to execute Bubkas independently.

For those looking to further refine their technique, exploring additional resources such as Master The Pole Vault Pop Up Drill and The Ultimate Pole Vault Workout: High Bar Training Guide for Peak Performance

Incorporating swing-ups and Bubkas into a pole vaulter's year-round training regimen offers numerous benefits. These exercises not only refine vaulting technique but also boost core strength and build the explosive power needed to reach new heights. By adapting the intensity of these exercises throughout the year, athletes can ensure they are well-prepared to peak during the competitive season. Mastering these exercises can lead to significant improvements in pole vaulting performance, helping athletes achieve their goals and soar to new heights.