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High barGymnastics

Long Hang on High Bar

Hang from the high bar with straight arms and your feet off the floor.

Difficulty
Bronze
Can you do it?
Best with a spotter

Someone who knows the trick, ready to catch you.

The lowdown

Hang from the high bar with straight arms and your feet off the floor. Every swing, kip and circle on high bar starts from here.

Fun fact

Hanging looks like nothing, but it trains the grip and shoulder control that every high bar swing depends on.

Tips

Pull your shoulders down away from your ears without bending your elbows. Start with short holds and build up; the Gymnastics For All scheme asks for 10 seconds.

Why it isn't working4 common mistakes

  1. Shrugging your shoulders up to your ears. Pull your shoulders down and slightly back while your arms stay straight.

  2. Hanging loose like a sack. Brace your tummy and squeeze your legs together so the body stays still.

  3. Arching your back. Tuck your pelvis and keep your ribs down in a slight hollow.

  4. Trying long holds too soon. Start with short holds and add time as your grip gets stronger.

The road to it1 step

The road to it
Long Hang on High BarYou are here · where every road starts
Land this and you unlock
Tap Swing on High Bar

Where it sits

1 of 1
High bar tricks at Bronze on gymnastics
164
In the gymnastics library
Bronze
Difficulty 1 of 5

Why it's Bronze: Nothing comes before it and nothing turns over. The whole trick is grip and shoulder control, which is why it sits at the bottom.

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