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High Bar - Swinging - Gymnastics
In this lesson you will learn how to swing
on the high bar.
Learn how to swing on the bar before you try gaints or other more difficult
techniques.
Find more instructions for the high bar at gymnastics
main.
Technical description: High Bar - Swinging - Gymnastics
- Hang with both hands on the bar and extend your shoulders, so that your ears touch the shoulders.
The hands are shoulder width apart and the arms are parallel.
Elbows, knees and ankles totally extended.
Look straight forward and keep your entire body in a perfect straight line.
You can look slightly up with your eyes,
But don't bend your head back at all.
When you swing on the horizontal bar, you should NEVER NeVER hollow your back.
Whenever your body is right under or over the bar, you have to maintain this straight posture for a moment,
or you will lose controll.
Hands and toes as far as possible apart.
- Swing your totally extended legs forward and contract your abs slightly, so that your body is an a slight bow shape
and you can see your feet for a moment if you look down.
!!! The bow shape should not be too strong !!!
- Many beginners make the mistake to lift their body up with the shoulders and the biceps for the first swing.
This is not necessary. When you initiate the first swing, just swing your legs forward and keep your upper body and
your arms vertical. When you extend your body ( see next step ) , you will start swinging automatically.
- When you reach the dead point, extend your body again.
Don't push your hips up too far, because your back should never be hollowed.
Body totally extended - Hands and feet as far as possible apart.
- Keep your body totally extended and swing back down.
Don't hollow your back to create more momentum.
=> bad form !!! ( will make you lose controll )
When you reach the dead point, round your back slightly and lift your hips a little bit.
Keep arms and legs totally extended.
Again you should see your feet for a short moment if you look down with your eyes. ( but don't bend your head )
- Then again extend your body totally, but don't hollow your back at all. Feet and hands as far as possible apart.
- Swing forward - Keep swinging.
If you swing forward up over horizontal level, you have to make a turn or you will lose grip when you swing back down.
When you swing around 360° that's called "GIANT" ( see next lesson )
( or use special leather grips for the horizontal bar )
Trainer advice: High Bar - Swinging - Gymnastics
- Work on your handstand.
- Don't swing too high at the beginning.
- Protect the area unter the bar with landing mats.
Ask your coach or an experianced gymnast to support you.
- Use leather grips and / or chalk up your hands.
Don't swing too high without leather grips.
Related instructions: High Bar - Swinging - Gymnastics
Videos: High Bar - Swinging - Gymnastics
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