GymnasticsLong Hang
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The lowdown
Hang from the bar with straight arms and your feet off the floor. Every swing, pull and hold on bars starts from here.
Hanging looks like nothing, but it trains grip and shoulder control. One coaching site lists a 20-second hang as the very first basic test on uneven bars.
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
Shrugging your shoulders up to your ears. Pull your shoulders down and slightly back while your arms stay straight.
Hanging loose like a sack. Brace your tummy and squeeze your legs together so the body stays still.
Arching your back. Tuck your pelvis and keep your ribs down in a slight hollow.
Trying long holds too soon. Start with short holds and add time as your grip gets stronger.
The road to it1 step
Where it sits
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.