The Best Exercises for Uneven Bars

Out of the four events in women's gymnastics, the uneven bars is the least similar to all the others. Instead of flipping and twisting, gymnasts must swing their bodies gracefully on the high and low bar. Doing so requires strength, precision, balance and even artistry. It's imperative that you master a few basic skills that serve as building blocks for all the rest. Do this by practicing several helpful exercises.

  1. Swing

    • The swing is a building block for just about any element on the uneven bars. Any gymnast must master a basic tap swing before moving on to more difficult skills. To do this exercise, jump onto the high bar. Allow the momentum to carry you. When your stomach is facing downward, maintain a hollow body position and slightly tuck your head to your chest. Before you pass the vertical and start heading upward, slightly arch your back and kick your feet forward so your body can swing upward. This movement, called the "tap," strengthens your core and trains your muscles to perform more advanced elements.

    Kip

    • Most gymnasts mount the low bar and high bar with a kip. Mastering it takes plenty of determination and patience. Jump onto the bar with your legs in a piked or straddled position, glide forward until your body is straight and then lift your toes up to the bar. As your swing brings your body backward, keep your toes up and push on the bar so that your hips end up resting on the bar. You must strengthen your core to be able to perform this skill, so coach Brian Bakalar recommends body rocks. Lie on your back. Keep your shoulders and back hollow and your legs extended and lifted about 4 inches from the ground. Rock back and forth.

    Handstand

    • When gymnasts reach an advanced level, they can incur heavy deductions for missing handstands on the uneven bars. For this reason, it's important to master holding this skill on the floor right away. Take a large lunging step forward with your arms extended over your head. Bring your other leg straight up, place your hands on the ground with your fingers facing forward and use the force of the step to take you up into the handstand position. Keep your arms, legs, abs and glutes tight and your head in. Point your toes. Extend your body as much as you can.

    Flyaway

    • You must learn to do a basic flyaway before moving on to harder uneven bar dismounts. Swing on the high bar, then tap before your body goes upward. Point your toes to the ceiling. Release the bar when you reach a 45-degree angle and rotate 360 degrees backward in the air. Land in a slight squat to avoid injuries. You should be extra careful to let go of the bar at the right moment, since most gymnasts let go too early. To practice this exercise, you can also try releasing onto a high stack of mats and landing on your back.