In this lesson, you’ll learn a safe gymnastics training method for performing a handstand on the high bar. To make this easier and safer, adjust the bar to a height between 1 m and 1.5 m, and protect one side with a large pile of landing mats. Never bend your arms or legs, and avoid hollowing your back when going into the handstand position—doing so may cause you to lose control, fall, and risk injury.
Before attempting this skill, make sure you’ve practiced the gymnastic handstand on the floor, as well as the mount or startup technique on the high bar. For more instructions, refer to the High Bar section under Artistic Gymnastics.
Execution
- Starting Position
Begin in the support position (see illustration) and fully extend your body. Keep your arms and legs straight. You may round your back slightly to engage your abdominal muscles, but avoid overdoing it. Never hollow your back. Push your shoulders down while keeping your thighs in contact with the bar. - Strike Out Movement
Swing your upper body and legs forward slightly while keeping your thighs on the bar. Arms and legs must stay fully extended. Maintain shoulder depression (shoulders pushed down). - Lift to Handstand
Whip your legs upward so your body becomes fully extended (legs and torso in one line). At the same time, you can shift your shoulders slightly forward. Be careful—leaning too far forward may cause you to fall. At first, have a coach or experienced gymnast assist you. Do not bend your elbows. - Achieving the Handstand
Once your legs are high enough, push your shoulders back to align your entire body in a vertical line. Make sure your abdominal muscles stay tight, and keep your elbows, knees, and ankles locked straight. Avoid tilting your head backward.
Keep in mind: a handstand on the high bar cannot be held for long, as it can’t be balanced using forearm strength alone.
Advice
- Never hollow your back during the handstand.
- Always have a coach or experienced gymnast support you when starting out.
- If your bar is height-adjustable, lower it to below 1.5 m and place a large stack of landing mats on one side (see illustration).
- Once you’ve learned the handstand, you can move on to more advanced elements like giants and other high-level skills.
Suggestions
- Practice the Gymnastic Handstand
- Review Swinging on the High Bar
- Learn more about High Bar – The Gymnastics Apparatus
