How to Do an Uneven Bar Dismount in Gymnastics

Force, strength and determination are words used to describe what a gymnast needs to perform on the uneven bars. Complex movements between the low and high bar are demonstrated before the dismount. There are several ways to release from the high bar each with different levels of difficulty. Most importantly, you must stick the landing.

Instructions

    • 1

      Learning basic moves on the floor is necessary before attempting them on the uneven bars. Once the gymnast has mastered the skill on the floor, than she is ready to attempt the dismount on the uneven bars.

    • 2

      Practice layouts. The layout is a dismount performed on the uneven bars. In this position the body is completely extended in the air. A coach will spot the gymnast either with or without a spotting belt to avoid injury.

    • 3

      The tuck position is a release move that is used on the uneven bars in gymnastics. In order to execute this move it is necessary to understand the proper form. Knees and hips must be bent in toward the chest with both hands wrapped tightly around the knees.

    • 4

      Perform the pike dismount in gymnastics. This skill is more complicated than the tuck dismount. Pike is a 90-degree angle achieved by bending the body forward at the waist and keeping the legs straight.

    • 5

      Swing your body completely around the high bar to demonstrate the giant swing. In full body extension the gymnast will get up the momentum to swing forcefully around the high bar in complete circles then let go to dismount.

    • 6

      Twist and turn. More difficult skills such as double twists, triple twists and double backs are dismounts for the elite gymnast. These are worth more points in competition and require tremendous strength and beautiful form.

    • 7

      Stick the landing. Just as important as the routine itself is the dismount. If the gymnast falls, has poor form or takes any additional steps the judge will deduct valuable points. Landing with both feet together at the same time and not lunging or moving the feet in any way is how to achieve a spectacular dismount in gymnastics.