Bar Skills 10

156 Coaching Youth Gymnastics

For beginner gymnasts, a lower bar rail, at approximately the athletes chest
height, should be used. If the rail will not adjust lower, you can build up the
mats underneath the bar. For the skills presented in this section, a single bar rail
or the low bar of an uneven bars apparatus is most appropriate.
Athletes should be proficient at swings, another dominant movement pat-
tern, before beginning intermediate and more advanced skills on bars. Part of
learning how to swing includes gripping the bar, hanging, and practicing small
swings. These basics are covered in this chapter along with support, casting,
circling, and dismount skills.

Grips
The grip is the position of the hands on the bar. A proper grip allows the gymnast
to hang and swing efficiently.

GRIPS
OVERGRIP
Basic Place the palms of both hands on the bar, with
the fingers facing away from the body. The hands
should wrap around the top of the bar.

UNDERGRIP
Basic Place the palms of both hands on the bar,
with the fingers facing toward the body. The hands
should wrap underneath the bar.
 GRIPS

MIXED GRIP
Basic Place both hands on the bar, one in overgrip
and one in undergrip.

Hanging
Hanging is the act of grasping the bar while suspended below it in various positions.
One must show the ability to hang and hold onto a bar before she can progress to
any other activity on bars.

HANGING
LONG HANG
Basic With hands in overgrip, hang with a straight
body from the bar. Feet should be off the mat. The
long hang can be adapted in order to use a lower bar
rail. The gymnast can bend his legs behind him at a
90-degree angle to avoid hitting his feet on the mat.
Coach's note: Assist the gymnast with the release and
landing on the mat if he cannot reach the mat on his
own.

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 HANGING
FLEXED ARM HANG
Intermediate A From a long-hang position with hands in overgrip, flex the arms
to raise the chin slightly above the bar. Hold this position for five seconds. Legs
should remain straight and together.

b
a

Swings and Glides

Swinging is a fundamental movement on bars. Swinging involves grasping the bar
and swinging back and forth underneath it. Hand grip may need to be adjusted at
the top of the backswing so the gymnast maintains a consistent grasp on the bar.
Generally, a swing from back to front with the feet leading the body, such as before
a kip (a move from below the bar to above it) or other similar skill, is referred to
as a glide. Swings and glides are typically beginner- to intermediate-level skills; the
gymnast must begin with swings and glides as a lead-up to more advanced bar skills.

SWINGS AND GLIDES

TUCK SWING
Basic From a standing position with arms extended and
hands in overgrip, swing under the bar in a tuck position
and back to the starting point. Place feet on the mat to
stop the swing, and then release the bar.

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 SWINGS AND GLIDES

RUN-THROUGH HALF TURN

Intermediate A From a stand with extended arms and hands in overgrip on the bar,
run under the bar, stop and release the bar, do a 180-degree turn, regrip with overgrip,
and run through the bar again.

a b c d

RUN-THROUGH HALF TURN SWING

Intermediate A From a stand with extended arms and hands in overgrip, run
under the bar, stop and release the bar, do a 180-degree turn, regrip with over-
grip, and swing under in a tuck position. The gymnast can then release the bar to
finish in a stand, or she can continue to hold onto the bar until she swings back
under it before releasing to finish in a stand.

a b c

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 SWINGS AND GLIDES

STRADDLE AND PIKE GLIDES

Intermediate B From a stand on the mat, jump from both feet, lifting the hips backward
and upward to grasp the bar in overgrip with hands shoulder-width apart. Swing the
body forward, with the feet leading, in pike or straddle position. Extend the body at the
completion of the forward glide swing. Swing backward, maintaining straight legs. At the
completion of the backward swing, the feet contact the mat to end in a straight stand.

a b c

COACHING TIP To generate greater speed in their glides, tell your gymnasts
to concentrate on raising their hips after they jump from the mat to grasp the
bar.

SWING HALF TURN

Intermediate B From a standing position with arms extended and hands in overgrip,
swing under the bar in a tuck position. As the body reaches the peak of the front swing,
initiate the turn by turning the hips and shoulders. Release one hand, and reach to the
other side of the hand still on the bar. Quickly release the second hand to change from
mixed grip to overgrip. Regrasp the bar. Swing through underneath the bar.

a b c

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 Bar Skills 161

Supports
Supports are positions in which the gymnast's weight is supported by the bar.
Typically the gymnasts torso is at bar height or above, and the legs may be
extended below the bar. This a fundamental starting position for many skills
such as circles and casts.

SUPPORTS
FRONT SUPPORT
Basic This is a preparatory position with support
on the bar. The arms are as straight as possible,
the upper thighs or hips rest on the bar, and the
legs are straight and extend downward. Feet are
elevated off the mat.

SINGLE-LEG CUT TO SUPPORT

Intermediate A From a front support, shift weight to one arm while leaning to
that side, and lift the opposite leg over the bar. Release the non-weight-bearing
hand as the leg swings over the bar. Finish in stride support (one leg over the bar
and the other in back of the bar) with overgrip hand placement.

a b c
162 Coaching Youth Gymnastics

Casting
A cast is a preparatory movement to gain momentum and speed for the skill that
follows, such as a hip circle (a basic skill). A true cast is done from a support
position to a handstand; however, beginner gymnasts may practice casting to
horizontal as they are learning the skill.

CASTING
CAST
Intermediate A From a front support, with shoulders slightly in front of the bar, swing
the legs forward and then backward and upward to horizontal. Push down on the bar,
and extend through the shoulders to rise off the bar; shoulders remain slightly in front of
the bar. Return to the bar in front support position. Keep arms straight, keep legs straight
and together, and lower to support with control.

a b c

CAST DISMOUNT
Intermediate A Perform a cast. As the body reaches the maximum height in the cast,
push away and release the bar. Maintain a tight hollow body position in flight, and land
in a controlled position on the mat.

a b c d
 Bar Skills 163

Circling
Because they are the building basics for more difficult bar skills, circling skills
are important ones to master. Circling skills are learned at the intermediate and
advanced levels in gymnastics.

CIRCLING
Circling Backward
Backward circles on bars include skills such as pullovers and back hip circles. A pullover is a
basic mount on bars and an important training skill. Pullovers are a safe way for gymnasts
to mount or climb onto the bar in order to perform other skills. Training and drills for
pullovers help gymnasts develop strength, gripping technique, and rotation awareness with
a finish in a support position. A back hip circle is a basic circling skill that is a progression
to many more challenging skills.
SKIN THE CAT
Intermediate A From a stand on the mat, grasp the bar in overgrip. Kick the feet off the
mat toward the bar, bringing them together in the air. As the feet come near the bar, stick
them under the bar between the hands and arms, and raise the hips up to turn over. Pull
the hips through the arms, and slowly lower the feet toward the mat to whats known as
a German hang position. To reverse, pull the hips, legs, and feet back through the arms,
and lower to the starting position on the mat. Coachs note: Spotting is recommended.
Assist by holding the gymnasts hips.

a b c

COACHING TIP Especially for beginners, it is recommended that the bar

be low enough for the athlete to touch her feet on the mat and support
her weight in the German hang position at the end of the skill.
 CIRCLING

WAIST TO BAR
Intermediate A From a stand, step forward and lift one leg upward, pulling the waist
to the bar. Slowly return to the mat.

a b c

CANDLESTICK HANG
Intermediate A From a stand, step
forward and lift one leg upward, pull-
ing the hips to the bar. Bring the legs
together, and hold the inverted position
with the hips or upper legs touching the
bar. Arms should be extended, and the
body should be in a hollow position.
Lower slowly to the mat.

COACHING TIP For an easier progression for skills involving hips or

waist to bar, have the gymnast start from a stand on a folded mat placed
slightly in front of the bar. This raises the gymnast and her hips closer to
the bar to start.

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 CIRCLING

KICK TO PULLOVER
Intermediate B From a stand, with hands in overgrip, push off the mat with one leg,
and then lift both legs over the bar. Pull the bar toward the waist, rotating the shoulders
backward over the bar and shifting the wrists to finish in front support.

a b c

BACK HIP PULLOVER

Intermediate B From a stand, with hands in overgrip, jump off two feet, pulling the
bar to the waist. Rotate backward over the bar and finish in front support. Coach's note:
Spotting is recommended.

a b c

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