Elements on the uneven bars or high bar – (video)

First level of variability

Hand walking

Starting Position: Hang
Movement: Move left and right along the bar by shifting hand positions

Hand walking in mixed grip hang

Starting Position: Hands in opposite overhand grips, legs hooked on the bar at ankles or knees.
Movement: Move forward and backward along the bar using legs and arms. After completing the movement, transition to a front hang and dismount onto the mat.

Hand walking on high bar

Starting Position: Hang.
Movement: Move left and right along the bar by shifting hand positions.
Assistance: An adult supports and lifts the pupil up to reach and grasp the bar securely for hanging.

Hanging under the knees

Starting Position: Stand support behind the bar, wide overhand grip.
Movement: From stand support, lift the hips and push the legs between the arms to a suspended hang under the bar and then over, positioning the bar under the knees.
Final Position: Hang under the knees

Skin the cat

Starting Position: Stand support behind the bar, wide overhand grip.
Movement: From stand support, lift the hips and push the legs between the arms to a suspended hang under the bar, then over the head to a back hang.
Final Position: Back hang

Dismount

Starting Position: Front support, overhand grip.
Movement: From front support, swing legs backward to dismount.
Final Position: Landing using a flexing of the knees to reduce an impact on the joints arms forward.

Forward roll

Starting Position: Front support, overhand grip.
Movement: From front support, rotate forward along the bar with hips against the bar.
Final Position: Stand hang.

Front pull-up with inclined support

Gymnastic Equipment: Multi-purpose mat/springboard.
Starting Position: Stand hang, arms bent at shoulder width, overhand grip.
Movement: From stand hang, run up the incline, lift hips and swing upward. Rotate with extended legs over the bar, lift the head and extend the arms to lift the torso into front support.
Final Position: Front support

Second level of variability

Swing in hang

Starting Position: Front hang.
Movement: In the backswing, the body is slightly arched. The movement transitions through shoulders, hips, and finally feet to reach a vertical position. After passing vertical, the feet, hips, and shoulders lead into a forward swing, again slightly arched. Reverse the order for backward swing.

Pullover

● Starting Position: Stand hang, arms bent at shoulder width, overhand grip
● Movement: From stand hang, swing with on leg, lift hips and swing upward. Rotate with extended legs over the bar, lift the head and extend the arms to lift the torso into front support
● Final Position: Front support

Hip circle backward

Starting Position: Front support, overhand grip.
Movement: From front support, swing the legs backward to lift hips away from the bar, maintaining shoulders above the apparatus. Then, swing forward with the shoulders and hips close to the bar, rotating the body to a straight position around the bar into front support.
Final Position: Front support, overhand grip

Forward Circle in Straddle Support

Starting position: straddle support, underhand (forked) grip.
Movement: from the straddle support, lift the hips and begin to fall forward. During the fall, simultaneously make a strong swing with the leading leg forward. As you reach an inverted position, bring the leading leg together with the trailing leg, and during the upward phase, arch the body slightly to facilitate returning to the straddle support.
Final position: straddle support, underhand (forked) grip.

Third level of variability

Hang under the knees on high bar

Starting Position: Stand support behind the bar, wide overhand grip.
Movement: From stand support, lift hips and push legs between arms to a suspended hang under the bar and then over, positioning the bar under the knees.
Final Position: Hang under the knees.
Assistance: Support lower back, guide legs, ensure firm grip, supervise closely throughout.

Forward roll on high bar

Starting Position: Front support, overhand grip.
Movement: From front support, rotate forward with hips against the bar into a hang
Final Position: Stand hang

Pull-over on high bar

Starting Position: Hang.
Movement: From hang, lift legs forward and hips close to the bar, then rotate and swing extended legs over the bar. Lift the head and extend the arms to raise the torso into front support.
Final Position: Front support.