Foundation
Building
Advanced
Monkey Bar Traverse
4 traverses · rest allowed
How
1
Start at one end of the bar set and grip the first handle with both hands, arms fully extended.
2
Reach with one hand to the next handle.
3
Swing your body slightly to generate momentum, then release the trailing hand and grab the next handle.
4
Maintain a steady rhythm, keeping your core engaged throughout.
5
Move bar to bar until you reach the far end, resting at any handle as needed.
6
Dismount with control, reset at the starting end, and repeat for a total of 4 traverses.
7
If your grip fails mid-traverse, drop safely feet-first, rest 15 sec, and restart from the nearest end.
Form tips
A slight swing to build momentum is fine here — this level is about completing the length and building rhythm.
Keep your core engaged throughout to stay controlled, even while swinging.
Rest at any handle as needed.There's no time pressure.
We train
Grip strengthShoulder stabilityForearms
Monkey Bar Traverse – Continuous
4 traverses · continuous, no rest
How
1
Start at one end of the bar set, gripping the first handle with both hands, arms fully extended.
2
Reach to the next handle without swinging for momentum — move under control.
3
Release the trailing hand only once the leading hand has a secure grip on the next handle.
4
Keep your core engaged and your pace deliberate throughout.
5
Continue bar to bar without pausing until you reach the far end.
6
Dismount with control, then move directly into the next traverse without resting.
7
Repeat for a total of 4 continuous traverses.
Form tips
No swinging for momentum here. Speed reduces the grip and shoulder training effect.
No rest between handles or between traverses.
Keep shoulders packed and pace controlled throughout.
We train
Grip strengthShoulder stabilityGrip endurance
Monkey Bar Traverse – Continuous + Knee Tuck
4–10 traverses · continuous · knee tuck every handle
How
1
Start at one end of the bar set, gripping the first handle with both hands, arms fully extended.
2
At each handle, draw both knees up toward your chest in a controlled tuck, then release.
3
Reach to the next handle without swinging for momentum. Move under control.
4
Repeat the knee tuck at every handle until you reach the far end.
5
Maintain continuous movement throughout, No rest between handles or traverses.
6
Dismount with control, then move directly into the next traverse.
7
Complete 4–10 traverses total, depending on capacity.
Form tips
No momentum swinging. Control every reach and every tuck.
Continuous movement throughout. No rest between handles or traverses.
Keep shoulders packed and core braced at every handle.
We train
Grip strengthCore controlShoulder stability