The uneven bars are one of the most dynamic and technical events in women’s artistic gymnastics. Unlike the single high bar used in men’s gymnastics, the uneven bars have two rails set at different heights — the low bar and the high bar. This setup opens the door to exciting transitions, daring releases, and intricate combinations.
For beginners, learning the fundamentals is essential. These seven foundational skill categories form the stepping stones from recreational classes all the way to competitive routines.
1. Mounts
The mount is the gymnast’s entry onto the bars and the first chance to show control, confidence, and style.
It’s not just a way to get on the apparatus — mounts are judged on form, body position, and how smoothly they connect into the next skill.
Common Mounts:
- Glide Kip Mount – From a hang on the low bar, the gymnast swings forward in a pike, then pulls the hips to the bar and presses into front support. It’s a must-have skill since the glide kip is also used mid-routine.
- Jump to Support – Using a springboard for height, the gymnast jumps directly into front support on the low bar.
- Single-Leg Squat On – One foot steps onto the bar, the other swings over, ending in a stand or squat — common at beginner and lower Xcel levels.
Training Focus:
Mounts develop grip changes, body tension, and the ability to quickly adjust from floor movement to bar movement. A strong, confident mount sets the tone for the rest of the routine.
2. Swings
Swings are the heartbeat of bar work. They’re continuous, pendulum-like movements that carry the gymnast smoothly through the bottom and top of each arc.
Good swings rely on a clean hollow-to-arch body shape change, strong shoulders, and perfect timing.
Common Swing Variations:
- Tap Swing – Generates power for giants or dismounts by shifting from hollow to arch and snapping back to hollow before rising.
- Forward & Backward Swings – Basic pendulum drills to build rhythm and timing, often on the low bar before moving to the high bar.
- Swing ½ Turn – A swing that adds a half twist, useful for changing direction or moving into transitions.
Training Focus:
Swings strengthen the shoulders, improve hip extension, and build spatial awareness. Without solid swings, big skills become unsafe and inconsistent.
3. Casts
Casts look a little like swings at first, but their goal is different — instead of keeping a pendulum motion, casts lift the body up and away from the bar.
They start from front support and involve pushing down on the bar while opening the shoulders to raise the hips.
Common Casts:
- Cast to Horizontal – Body lifts until it’s parallel with the floor; a key skill at compulsory levels.
- Cast to Handstand – The hallmark of optional routines, finishing perfectly vertical.
- Cast with Straddle or Pike – Adds flexibility or style for specific skill connections.
Training Focus:
Casts build pressing strength, shoulder stability, and core engagement. They’re also the gateway to advanced entries like clear hips, stalder work, and pirouettes.
4. Circles
Circle skills involve rotating fully around the bar while holding a set body shape.
They’re often introduced early because they teach how to maintain pressure on the bar and control speed.
Common Circle Skills:
- Front Hip Circle – Lean forward from front support, rotate around the bar, and return to support.
- Back Hip Circle – Roll backward around the bar without losing hip contact.
- Mill Circle – A beginner’s circle with one leg hooked over the bar; common in early gymnastics levels.
Training Focus:
Circles improve control, timing, and body shaping. They’re a great bridge between basic bar handling and more complex rotations.
5. Transitions
Transitions connect the low bar to the high bar — something unique to the uneven bars. They’re essential for keeping the routine flowing.
Common Transitions:
- Squat On → Jump to High Bar – From the low bar, squat on top, jump, and catch the high bar; a compulsory-level classic.
- Kip to High Bar – Combines a kip with a reach to the high bar for a smoother connection.
- Glide + Jump Transition – Uses a glide swing to generate the height needed to reach the high bar.
Training Focus:
Transitions sharpen hand-eye coordination, grip changes, and awareness of bar spacing. They also prepare gymnasts for advanced flight elements like bail handstands or Shaposhnikova skills.
6. Releases
Releases are the thrilling moments when a gymnast lets go of the bar mid-air before catching it again. They demand courage, precision, and perfect timing.
Common Release Skills:
- Baby Flyaway – A small backward release from the low bar, often a lead-up to the flyaway dismount.
- Straddle Back – From the high bar, release into a straddle and catch the low bar.
- Tkatchev – An advanced back salto over the bar before catching it again.
Training Focus:
Releases build explosive power, air awareness, and confidence. Coaches introduce them gradually with mats and spotting to ensure safety.
7. Dismounts
The dismount is the gymnast’s final move — and the last chance to impress the judges. A clean stick can boost a score and finish the routine on a high note.
Common Dismounts:
- Underswing Dismount – Swing under the bar and land; safe and simple for beginners.
- Flyaway – A backward salto from the bar, performed tucked, piked, or laid out.
- Twisting Flyaway – Adds a half or full twist for extra challenge and flair.
Training Focus:
Dismounts teach safe landings, body rotation control, and the composure to finish strong. They also help develop air sense for twisting skills.
Quick Reference Table
| Category | Example Skills | Purpose |
|---|---|---|
| 1. Mounts | Glide Kip, Jump to Support, Single-Leg Squat On | Start the routine, show control and readiness |
| 2. Swings | Tap Swing, Forward & Backward Swing, Swing ½ Turn | Build rhythm, momentum, and body shapes for big skills |
| 3. Casts | Cast to Horizontal, Cast to Handstand, Cast with Straddle/Pike | Lift the body upward, develop core and shoulder strength |
| 4. Circles | Front Hip Circle, Back Hip Circle, Mill Circle | Teach rotation control and body tension around the bar |
| 5. Transitions | Squat On → Jump to High Bar, Kip to High Bar, Glide + Jump | Move between low and high bar with smooth coordination |
| 6. Releases | Baby Flyaway, Straddle Back, Tkatchev | Develop power, timing, and aerial awareness |
| 7. Dismounts | Underswing, Flyaway (tuck/pike/layout), Twisting Flyaway | End the routine with control and a strong landing |
