In this lesson, you will learn how to perform a support swing on the parallel bars. This is one of the most fundamental techniques on the parallel bars. You can find more instructions for the parallel bars at Gymnastics Main.
Fully extend your elbows, knees, and ankles. Push your shoulders down slightly, but allow them to relax in the middle of the movement. Align your entire body vertically.
Swing your extended legs forward and keep your shoulders relatively still. At the highest point, your feet should rise slightly above bar level, and your hips should remain elevated—not sagging. You should be able to see your feet briefly. Push your shoulders down slightly.
Before your legs begin to fall, align your shoulders with your hips and feet. Do not hollow your back.
Swing down, then backward and upward. Keep your elbows and knees straight, and again, do not hollow your back. At the lowest point of the swing, you can relax your shoulders slightly (but not too much).
Swing upward again until your feet are slightly above bar level. Fully extend your body. Keep your abdominal muscles tight. Do not hollow or round your back. Once more, push your shoulders down slightly.
Now swing back down and then forward and upward. Again, at the lowest position, you may relax your shoulders slightly (but not excessively).
Work on your gymnastic handstand, triceps strength, and shoulder strength.
The swinging motion on the high bar is very similar to that on the parallel bars.
Never hollow your back to generate momentum—doing so will cause you to lose control.
