So if you have run a race in 2017 or just checked out some videos of the new races, you have probably come across the Twistah. This new obstacle is a burpee maker if I have ever seen one.
I have had the chance to perform this one twice so far this year. I am happy to say I made it both times, but this one usually destroys the grip by the end and may leave you with a pair of bloody palms (more on that later).
Since it is such a new obstacle you will see a variety of methods to conquer it. Just like all obstacles, the right way to do it is however you can get through it without hurting yourself or completely draining you for the next obstacle.
In the case of the Vegas super, the Twistah was the 2nd to last obstacle. If you got through it, then your reward was a 10 yard walk to the monkey bars before the finish. To finish with 60 burpees at the end of your race is never fun, so this article will hopefully give you a few tips to beat the Twistah.
From what I have seen here are two methods for completing it successfully. You can see the video below for my methods and my wife’s method. Both will work, so pick what suits you best. On a side note the video starts with my buddy’s first ever attempt at it. Does he hit that bell??? Hard to tell, but he said it was moving before he hit the ground. I will let you be the judge.
So first is what I have found to work well so far. I take a sideways approach moving with my left arm first. I think this is the best way since the handles are high on that side and easier to reach this way. I normally prefer my right arm first, but not here.
Depending on how tall you are the start may be a struggle. You can see my wife have some issues getting that first handle down. If you can skip one handle or reach across grabbing the first handle with your right hand. The main point is to have one empty handle between your grip.
If that doesn’t make sense just watch in the video. Once you get going you will lead with the left hand, so there is an open handle for your right hand to follow. You will just follow this pattern. Don’t forget the handles will move, so pull it down before you move to the next one. If you can stick with this pattern you should be ok moving across.
Next you will get to the divide. Since I am sideways, I stay that way keeping a neutral grip on the furthest bar first (with the left) followed by my right. Then just start over with the left arm right arm pattern.
Also, I am able to keep the bent elbow form the entire time. Yes, this is hard to do, but important you train for this. For one if you slip or get tired, you can always drop down alittle. When you are in a full hang, one small move might mean burpees. My wife almost slipped grabbing the bar at the first divide because of this.
The second benefit is you are less likely to destroy your hands. I will have a follow up post on this, but there was a line of people at the medic tent with completely torn up hands. I have a theory why which I will get into later. (My wife and my buddy both had this happen)
The second technique is what you see my wife doing. She did the sideways approach the first time she saw the obstacle and then switched to this for the Vegas race. To her, this way worked significantly better (except for the ripped hands).
Here you will lower that first bar and then keep your body facing forward. The swing is essentially a monkey bar approach. Just make sure your palms are facing in. Also, you can see her pause a bit after grabbing with her left hand. This is where the handles will move the most. When she grabs with the right hand the handle is pretty much stationary. So make sure you pull the handle all the way down when the lead hand gets there.
As you cross the divide, it essentially is just a monkey bar approaching grabbing each bar with both hands then moving on.
Either way, this is an incredibly challenging obstacle and your grip, upper body pull, and dead hangs must be on point.
Hope this help get you going on this one. If you need any other tips comment below.
Mike Deibler MS, CSCS, SGX
Spartan Underground