Basic Hanging & Swinging

Skills
L-hang

Technique & Drills

Hang under the bar with an over-grip, head in neutral

position, belly in, legs lifted in pike position.

Hold gymnasts a
swinging by putti

Drills/Progressions:

Put a pit cube on the floor and have the gymnast hold feet
over the cube without touching it.
Chin up hang

Hang with an over-grip, elbows down and close to the body

(which is straight and tight), chin held just above the bar.

Grip the gymnast

Straight body hang & walk hands

across bar

Hang under a pit bar, raised low bar, or high bar with a
straight, tight body, arms straight and hands in over-grip
position. Keeping the body straight and tight, walk the hands
along the bar to the other side.

Lift gymnast by w
hover around wai

Re-grips

Begin standing on a mat in front of a bar. Jump to the bar

and grasp it in an over-grip, swinging the body
forward. Keep the head in neutral, body straight, legs
together. When the body swings backward and the bar is
once again in sight, quickly slide or hop the hands so the
knuckles are once again pointing forward (the forward swing
causes the knuckles to point up).

Stand next to the

new to the skill, u
around the waist
the hands re-gras
spot, you can gras
prevents flying of

Drills/Progressions:

Straddle swings

Standing re-grip

Re-grips on low bar with spot

Hang under the bar with hands in an over-grip, head in

neutral position or chin to chest. Lift the legs in a piked
straddle position, pulling the hips under so the chest and
belly are hollowed. Keep legs and arms straight.

If needed, grasp t

Drills/Progressions:

Straddle hang, working the body position.

Place a low mat or foam cube under the bar to promote

lifting the legs.
Pike swings

Hang under the bar with hands in an over-grip, head in

neutral position or chin to chest. Lift the legs in a pike or Lhang position, pulling the hips under so the chest and belly
are hollowed. Keep legs and arms straight.
Drills/Progressions:

L-hang

Same as spotting

Pike hang

Place a mat or foam cube under the bar to promote lifting

the legs.
Tap swings

The gymnast should be hollow in the backward phase of the

swing. Head in, hollow chest and pushing away from the bar
on the downward swing. As the gymnast passes through
vertical s/he should open hips & shoulders to prepare for the
tap. (Most gymnasts open the swing early causing the tap to
go forward and not upward). As the gymnast begins the
upward phase of the forward swing s/he should focus on a
high point on the wall & try to stretch the entire body toward
it. As the swing rises forward the gymnast should pull the bar
back and push away to get the center of gravity as far away
from the bar as possible for the downward/backward swing.
Drills/Progressions:

Re-grips

Tap swings on pit bar

Tap swings on high bar over mats

Stand in front of t
platform. Grasp t
while the other ha
of the swing.

To spot the count

back of the bar &
if taps are string,
counterswings. Th