How to Survive Twirly Bird – Savage Race

Twirly Bird – Every race has that one obstacle that just completely destroys the grip, the core, the shoulders, and the arms.

After racing a hard 6-7 miles on everything from swampy land, to hills that burn the legs and lungs, to flat rocky trails – you have pushed your limits and overcome 20+ obstacles just to face Twirly Bird.  Your grip strength fades, arms start to tire, lungs hurt, forearms pump, and it seems your shoulders can’t even raise the weight of your arms anymore.

So, what is the secret to beating the low 30% completion rate of Twirly Bird. It takes the power 5 to achieve. They include:
Train Grip
Train Endurance
Train Core
Train Shoulders & Arms
Always Keep Momentum

The key to beating Twirly Bird, is having all the above. There are four ropes and four rings that are spaced out just far enough that without momentum and endurance, your forearms pump up which hinders your grip and can cause you to fail, sometimes to the point of a band taker.
Training for Twirly Bird is pretty simple for me, I use ropes and rings to help prepare for races.  However, I know most people will not have this type of training facility, so an alternate is just using ropes, balls, cones, etc. at your local gym on a pull up bar.

If your gym is your only way to practice, practice dead hangs on odd objects.  Also, practice swinging and keeping your momentum while always keeping your body under control.  Do pull ups from straps and balls instead of just bars.  Consider getting a weighted vest and practice just hanging at 90 degrees on whatever you wish.

Go to your local playground and take your attachments.  Hang them on the monkey bars at the playground to practice swinging from one object to another and remember to engage your core and keep body controlled with momentum.

Twirly Bird is a momentum obstacle, you have to keep your body moving forward.  Once you lose that swing you might as well drop and get back in the retry lane.

At Savage races you are allowed to ring the bell with your feet, so if you get to the end of the obstacle and you have nothing no power left to ring the bell with your hand, use your feet!

Every obstacle can be defeated, even those with a low completion rate such as Twirly Bird. Remember to always:
Train Grip
Train Endurance
Train Core
Train Shoulders & Arms
Always Keep Momentum
because it’s hard to overcome obstacles without one of the power 5.

GOOD LUCK AND OVERCOME YOUR OBSTACLES!!

LegendBorne Ambassador
Chrissy Mcfarland (Phil 4:13)
@cmac_521

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