When a round-off back handspring flips you upside down, even one loose strand can cause problems. The motion can snap hair into your eyes or snag on your grips—something that’s not just frustrating but potentially dangerous. That’s why, in gymnastics, a hairstyle isn’t just about looking neat—it’s part of your safety gear.
The rulebooks from USAG, FIG, and NCAA all agree that hair must be tightly secured and kept out of the face to protect athletes and ensure clear vision. In fact, under USA Gymnastics rules, unsecured hair can earn a 0.20 deduction for a uniform violation.
Two of the most common competition styles—braids and buns—each offer their own strengths and weaknesses, especially when it comes to hard tumbling. So… which one holds better when it counts?
Most popular braided and bun styles
| Style | Description | Best For |
|---|---|---|
| Double Dutch Braids | Two inverted braids that stay tight and secure. | All-day wear, active training sessions |
| Dutch Braids into Bun | Dutch braids wrapped into a high or low bun. | Stylish competition look, neck clearance |
| Box Braids | Individual plaits with square sections; long-lasting and protective. | Low-maintenance, protective styling |
| High Twist Bun | Hair twisted tightly and wrapped into a bun on top of the head. | Intense tumbling, formal competition |
| Braided Bun | A single braid twisted into a bun for extra hold. | Thick or long hair, secure performances |
| Space Buns | Two symmetrical buns on either side of the head. | Trendy styles, comfortable for long meets |
Braids — Scalp-Anchored Security
Why Braids Work
Braids are one of the most trusted styles in gymnastics, and for good reason. They offer serious staying power without adding bulk or bounce.
- Even tension across the scalp
Braids like French, Dutch, or boxer styles lock the hair in place section by section. This spreads out the pressure, so no single elastic has to do all the work—and it’s gentler on both the hair and scalp.
→ Great for long practices or full-day meets. - Flat and out of the way
Braids lie close to the head, so they won’t snag under a mat, shift your balance in a back walkover, or throw off your alignment on beam. - Cooler and less sweaty
Unlike thick buns, braids allow better airflow. That means less sweat trapped at the scalp and drier grips or foreheads during long training blocks.
→ Especially helpful during summer or in hot gyms. - Protective styling for natural hair
Braids also reduce daily hair handling and protect textured hair from breakage, making them a favorite among athletes with curls, coils, or layered cuts.
Trade-Offs
No hairstyle is perfect, and braids have their own quirks to manage.
- Whip-risk from long tails
If your braid goes past mid-back, the tail can swing forward during tumbling—especially Arabians—unless it’s looped or pinned down. - Edge frizz over time
Fine or baby hairs around the hairline may start to fuzz after a few events. Many gymnasts keep a gel stick or mini hairspray in their bag for quick touch-ups between rotations.
Best For:
- Short to medium hair
- Layered cuts
- Hot, humid training days
- Gymnasts who prefer a lightweight, low-maintenance style that stays locked in
Buns — Compact Mass, Higher Stakes
Why Buns Work
The high bun is a gymnastics classic—sleek, strong, and out of the way. When done right, it’s both functional and judge-approved.
- One solid center of gravity
A snug ballet or sock bun pulls all your hair into one stable knot. That “puck” stays tight against the head and won’t whip or bounce during flips, giants, or roundoffs. - Clean and polished appearance
Judges often associate a neat, high bun with professionalism—especially at optional, elite, and NCAA levels. For many gymnasts, it’s part of the uniform. - Easy to secure (even with thick hair)
With the help of spin pins, hair donuts, and bun nets, even waist-length curls can be styled into a tidy, palm-sized bun that lasts through all four events.
Trade-Offs
While buns are reliable, they come with a few challenges.
- Tension in one spot
All the weight and pull lands on one ponytail base. If that main elastic breaks during a routine, the whole bun can fall apart—fast. - Weight wobble
A large sock bun adds mass, and over time, it might start to sag—especially during high-impact moves like front aerials or Yurchenko vaults.
Best For:
- Long, thick, or heavy hair
- Gymnasts who want a clean, traditional look
- Team photo days or formal competitions
The Hybrid Winner: The Braided Bun
If you want the best of both worlds—the hold of a braid with the compact security of a bun—look no further than the braided bun.
Coaches on ChalkBucket and 2025 hairstyle roundups are praising one version in particular: the lace-braided bun. This style starts with a French braid (or lace braid) along the hairline that feeds into a snug top knot. It gives you tight scalp anchoring, less bounce, and a clean, professional finish. Add a hair net, and you’ve got a style that holds through almost anything.
Step-by-Step Snapshot
- Start with a high ponytail, secured with a strong, grippy elastic.
- Lace braid the front or side fringe into the ponytail to lock in flyaways.
- Twist the tail, wrap it around the pony base, and secure with spin pins or hair ties.
- Cover with a matching hair net to keep everything tight and in place.
- Finish with a freeze spray like Got2b Glued for maximum hold.
Why It Works
This style has been tested through:
- Full-twist bar dismounts
- Double-pike tumbling passes
- Three-hour meet sessions
…all without falling apart or needing a mid-meet redo. The braided bun might be the gold standard for gymnasts who want maximum security with zero distractions.
Practice vs. Meet Day Tweaks
For everyday training, braids are usually the better option. They spread out tension evenly across the scalp, keeping pressure off any one spot—great for protecting roots and reducing breakage over time. Since elastics sit lower on the strands, there’s also less stress on the hair.
→ A smart choice if you’re logging long hours in the gym several times a week.
For competitions, buns and braided buns still take center stage. They look clean in photos, stay compact through routines, and match the polished, professional style judges expect—especially at optional, elite, and NCAA levels.
Bottom Line
- On high-impact tumbling days, Dutch or boxer braids hold strong—thanks to their distributed tension, flat profile, and zero pivot point.
- High twist buns are still the go-to for quick styling, a sleek look, and controlling ultra-thick hair that resists braiding.
- And the braided bun? It’s the rising favorite—a secure, stylish hybrid that delivers both form and function on meet day.
No matter which you choose, the right hairstyle should support your performance, not distract from it.
