What To Do With Your Arms During The Pole Vault: From Grip to Bar Clearance

Mastering Arm Techniques in Pole Vaulting

Pole vaulting is a sport that requires a combination of strength, technique, and precision. One of the most critical aspects of successful vaulting is the proper use of your arms throughout the entire vault. This article will delve into the specifics of what to do with your arms at various stages of the pole vault, drawing insights from elite vaulters like Mondo Duplantis and Sergey Bubka. By understanding and applying these techniques, you can improve your vaulting performance and achieve greater heights.

Introduction

Pole vaulting demands a unique blend of athleticism and technique. While many focus on the run-up, plant, and take-off, the role of your arms throughout the vault is equally crucial and often confusing. This guide will walk you through the correct arm positions and movements, from picking up the pole to clearing the bar.

The Initial Grip

When you pick up the pole, your top hand should grip the pole firmly. Many beginners make the mistake of keeping their hand open, leading to issues such as regripping during the plant, the pole-grip sliding down, or gripping at different heights. This can cause a disconnect between you and the pole. To avoid these problems, observe elite vaulters like Mondo Duplantis and Sergey Bubka, who consistently grip the pole with a fully closed hand from the start. This firm grip establishes a solid connection and control over the pole.

Take Off

At take-off, your step should be precise, and both arms should push up as if performing a shoulder press. The goal is to make yourself as tall as possible, stretching out to your maximum height. Both arms should be straight, pushing upwards with your shoulders elevated. It's essential that your chest leads at take-off, meaning your bottom arm's shoulder should not block your chest from coming through.

The Swing Phase

As you leave the ground and begin your swing, your arms should continue to push up and apply pressure on the pole. Your pectoral and lat muscles will activate, helping you to roll back effectively. Maintaining pole speed is crucial, and elite vaulters often appear to add energy to the pole by throwing their arms up and forward, similar to a straight-arm medicine ball forward throw. Executing this movement correctly will help your body invert, allowing your legs to connect with the pole about three-quarters of the way through the vault.

Mid-Vault

During the mid-vault phase, it's important to keep your weight centered between the cord of the pole, right between the pole tips. Your bottom arm will bend, while your top arm stays extended. Use your arms to maintain pressure between the pole and your body, preventing your body from falling away from the pole. This consistent pressure is crucial for a successful vault.

Clearing the Bar

As the pole recoils, pull your arms and push off the top of the pole. It's vital to get your arms out of the way at the top of the vault to avoid touching the crossbar, aiming for a clean clearance. By mastering these techniques, you'll enhance your chances of clearing the bar effectively.

Conclusion

Mastering the use of your arms in pole vaulting is essential for improving your performance and achieving greater heights. By following the techniques outlined in this article, and observing the practices of elite vaulters, you can enhance your control, speed, and overall effectiveness in the vault. Remember to grip the pole firmly, push up during take-off, maintain pressure during the swing, and ensure a clean release at the top. With consistent practice and attention to these details, you'll be well on your way to becoming a successful pole vaulter.