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High Bar - Handstand - Gymnastics
This tutorial shows a safe method how to learn
the handstand on the high bar.
To make the whole thing easier, adjust the bar between 1m and 1,5m
and protect one
side with a big pile of mats.
Never bend your arms or your legs and don't hollow your back when you
go into a
handstand on the high bar. You might lose control, fall and injure yourself.
Before you try this, you should learn the handstand on the floor and
the startup on the high bar.
Find more instructions for the high bar at gymnastics
main.
Technical description: High Bar - Handstand - Gymnastics
- Start in a support position like illustrated here and extend your body totally.
Legs and arms fully extended. You can round your back slightly, ( not notable ) but don't ever hollow your back.
The thighs touch the bar and the shoulders are pressed down.
- Strike out:
Whip your upper body and your legs a bit forward and keep your upper thighs on the bar.
Arms and legs stay totally extended.
Keep your shoulders low.
- Whip your legs up so that your body is totally extended. ( legs and trunk in one line )
At the same time you can move your shoulder a bit forward.
But if you lean forward too far, you can fall over and hurt yourself.
Also don't bend your elbows.
Ask your coach or an experienced gymnast to support you at this point.
(
keeps your shoulders from moving forward too far )
- Push your shoulders back so that your arms are vertical and extend the shoulder - trunk angle at the same time.
Because of the momentum from the strike out, little strength is required for this.
When you are in the handstand, your back must not be hollowed.
Round your back / body slightly. ( see green line - illustration above )
Make sure your arms and your legs are totally extended.
Don't bend your head back.
The handstand on the high bar cannot be held very long, because
it can't be balanced it with forearm strength.
Trainer advice: High Bar - Handstand - Gymnastics
- Never hollow your back when you go into a handstand on the high bar.
- Ask your coach or an experienced gymnast to support
you at the beginning.
- If the height of your bar can be adjusted, lower it to less than 1,5 m and protect one side with a huge pile of landing mats.
- After learning then handstand on the high bar, you can learn giants and more difficult techniques.
Related instructions: High Bar - Handstand - Gymnastics
Videos: High Bar - Handstand - Gymnastics
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