In this lesson, you will learn how to perform a basic swing on the gymnastics high bar. Mastering the swing is essential before attempting any advanced techniques. You can find more high bar instructions under the Artistic Gymnastics section.
Execution
- Starting Position
Hang from the bar with both hands about shoulder-width apart. Extend your shoulders so that your ears touch your arms. Keep your arms straight and parallel. Elbows, knees, and ankles should be fully extended.
Look straight ahead and maintain a perfectly straight body line. You may look slightly upward, but do not tilt your head back. Never hollow your back during the swing. - Swing Forward
Swing your fully extended legs forward and gently engage your abdominal muscles so you can briefly see your feet. Avoid bending forward excessively. Do not pull with your arms. - Extension
As you swing back, fully extend your body again, locking your arms, upper body, and legs into a straight line. - Swing Back
Swing backward while keeping your back straight and your abdominal muscles tight.
Then swing forward again, repeating the motion in a controlled rhythm. Aim to swing from horizontal level to horizontal level.
Advice
- Practice your gymnastic handstand regularly—it helps improve body awareness and control.
- Avoid swinging too high when you're just starting.
- Always place mats under the high bar for safety.
- Ask a coach or experienced gymnast to supervise or assist you.
- Use leather grips and chalk to protect your hands and improve your grip.
Suggestions
- Review the technique for the Gymnastic Handstand.
- Familiarize yourself with the High Bar Apparatus.
