What Are The Basic Skills On The Uneven Bars?

The uneven bars, also known as the asymmetric bars, is an artistic gymnastics apparatus consisting of two bars set at different heights. Gymnasts perform a variety of skills on the uneven bars, including swings, transitions, and release moves.

Here are some of the basic skills on the uneven bars:

Contents

1 1. Mounts
2 2. Casts
3 3. Swings
4 4. Circle Elements
5 5. Transitions
6 6. Dismounts

1. Mounts

Mounts are the starting skills on the uneven bars. They involve the gymnast getting onto the apparatus from the ground or a springboard. Here are some common mounts:

Glide Kip

The gymnast starts from a stand, facing the low bar.
They jump up to grasp the bar with an overgrip (palms facing away from the face).
The gymnast swings forward, extending the body.
As they swing backward, they lift the hips and shift the hands to the top of the bar, arriving in support.

Jump to Support

The gymnast places a springboard in front of the low bar.
They take a few running steps and jump onto the springboard.
The gymnast reaches for the low bar and jumps to arrive in support with an overgrip.

Single-Leg Squat Through

The gymnast faces the low bar and jumps to grasp it with an overgrip.
They lift one leg over the bar and perform a single-leg squat through to arrive in a straddle sit.

Pullover Mount

The gymnast starts from a stand, facing the low bar.
They jump up to grasp the bar with an overgrip and pull the body over the bar.
The gymnast continues the rotation to arrive in a front support position.

These mounts can be performed on the low bar or the high bar, depending on the gymnast’s skill level and routine composition. Proper technique, including a tight body position, good hand placement, and sufficient momentum, is crucial for successful execution of the mounts.

As gymnasts progress, they may learn more advanced mounts, such as the hecht mount (a front flip over the low bar to catch the high bar) or the shaposhnikova (a transition from the low bar to the high bar named after Soviet gymnast Natalia Shaposhnikova).

2. Casts

Casts are fundamental skills on the uneven bars that involve the gymnast swinging forward and pushing the bar away to achieve a specific body position. Casts are often used as connecting skills between other elements. Here are some common types of casts:

Cast to Handstand

The gymnast begins in a front support position on the bar.
They swing forward, extending the body and pushing the bar away.
As the gymnast reaches the peak of the swing, they push the shoulders over the hands, reaching a handstand position.
The gymnast maintains a tight, straight body position with the legs together.

Cast to Straddle Sit

Starting from a front support position, the gymnast swings forward.
As they push the bar away, the gymnast opens the legs into a straddle position.
The gymnast continues the swing and sits on the bar, maintaining the straddle position.

Cast to Pike

The gymnast begins in a front support position and swings forward.
As they push the bar away, the gymnast lifts the legs into a pike position (legs straight and together, hips bent).
The gymnast continues the swing, maintaining the pike position.

Cast to Stoop Through

From a front support position, the gymnast swings forward and pushes the bar away.
As they reach the peak of the swing, the gymnast tucks the knees to the chest.
The gymnast continues the rotation, passing through a stoop position (hips bent, knees tucked) before extending the body.

Casts require proper technique, including a tight body position, good timing, and sufficient push off the bar. Gymnasts should focus on fully extending the body and pushing the bar away at the right moment to achieve the desired position.

As gymnasts advance, they may perform more complex variations of casts, such as the stalder cast (a cast with one or both legs in a straddle position) or the toe-on cast (a cast with one foot on the bar).

3. Swings

Swings are essential skills on the uneven bars that generate momentum and allow gymnasts to perform various elements. Swings involve the gymnast moving forward and backward while hanging from the bar. Here are some common types of swings:

Long Hang Swing

The gymnast grasps the bar with an overgrip and hangs in a straight body position.
They swing forward and backward, keeping the arms straight and the body extended.
The gymnast maintains a hollow body position (chest in, hips tucked) during the forward swing and an arched position (chest out, hips open) during the backward swing.
The goal is to generate height and momentum for subsequent skills.

Tap Swing

The tap swing is similar to the long hang swing but with an added “tap” of the feet on the floor.
As the gymnast swings forward, they extend the legs and tap the feet on the floor to push off and gain extra momentum.
The tap should be quick and powerful, with the gymnast immediately lifting the legs back up to continue the swing.

Glide Swing

The glide swing is performed from a stand on the ground or from a position in support on the low bar.
The gymnast swings forward, extending the body and passing through a stretched glide position.
As they swing backward, the gymnast lifts the hips and transitions to the next skill, such as a kip or a stoop through.

Straddle Swing

The gymnast performs a long hang swing with the legs in a straddle position.
They maintain the straddle position throughout the forward and backward swings.
The straddle swing can be used as a connecting skill or to generate momentum for release moves.

Proper swing technique involves maintaining a tight body position, keeping the arms straight, and effectively using the shoulders and hips to generate momentum. Gymnasts should focus on timing their swings to maximize height and prepare for the next skill.

Advanced gymnasts may incorporate more complex swing variations, such as the giant swing (a 360-degree swing around the bar) or the pak salto (a release move that involves a backward salto from the low bar to catch the high bar).

4. Circle Elements

Circle elements involve the gymnast rotating around the bar while maintaining contact with it. These skills require good upper body strength, coordination, and a smooth, continuous motion. Here are some common circle elements:

Mill Circle (also known as a Sole Circle)

The gymnast begins in a front support position on the low bar.
They initiate the circle by pushing the bar away and lifting the hips.
The gymnast rotates around the bar, keeping the legs straight and together.
As they complete the circle, the gymnast returns to the front support position.
The mill circle can be performed in a straddle, piked, or tucked position.

Clear Hip Circle

The gymnast starts in a front support position on the low bar.
They push the bar away and lift the hips, keeping the legs straight and together.
As the gymnast rotates around the bar, they maintain a hollow body position with the hips clear of the bar.
The legs should remain straight throughout the circle.
The gymnast completes the circle by returning to the front support position.

Stalder Circle

The stalder circle is similar to the clear hip circle but with one or both legs in a straddle position.
The gymnast begins in a front support position and pushes the bar away.
As they rotate around the bar, the gymnast opens one or both legs into a straddle position.
The hips should remain clear of the bar throughout the circle.
The gymnast completes the skill by closing the legs and returning to the front support position.

Toe-On Circle

The toe-on circle is performed with one foot on the bar and the other leg extended.
The gymnast starts in a front support position with one foot on the bar.
They push the bar away and begin rotating around the bar.
The free leg remains extended throughout the circle.
The gymnast completes the skill by returning to the front support position.

Circle elements can be performed on the low bar or the high bar and can be used as connecting skills or as part of more complex skill combinations. Proper technique involves maintaining a tight body position, keeping the legs straight (unless performing a specific variation), and generating momentum through a strong push off the bar.

Advanced gymnasts may perform more difficult circle element variations, such as the Shaposhnikova (a transition from low bar to high bar named after Soviet gymnast Natalia Shaposhnikova) or the Hindorff (a clear hip circle with a half turn).

5. Transitions

Transitions are skills that allow gymnasts to move between the low bar and the high bar. These skills require good timing, coordination, and spatial awareness. Here are some common transitions:

Kip Cast to High Bar

The gymnast begins with a glide kip on the low bar.
As they reach the front support position, the gymnast immediately casts to a handstand.
At the peak of the cast, the gymnast releases the low bar and reaches for the high bar.
The gymnast grasps the high bar with an overgrip and continues the swing or performs another skill.

Sole Circle Transfer

Starting from a front support position on the low bar, the gymnast performs a sole circle.
As they complete the circle and push the bar away, the gymnast releases the low bar.
They reach for the high bar, grasping it with an overgrip.
The gymnast continues the swing or proceeds to the next skill on the high bar.

Pak Salto

The pak salto is a release move that involves a backward salto from the low bar to catch the high bar.
The gymnast begins with a long swing on the low bar.
As they swing backward, the gymnast releases the low bar and performs a backward salto.
The gymnast reaches for the high bar and grasps it with an undergrip (palms facing towards the face).
They continue the swing or perform another skill on the high bar.

Shaposhnikova

The Shaposhnikova is a transition from the low bar to the high bar, named after Soviet gymnast Natalia Shaposhnikova.
The gymnast begins with a long swing on the low bar.
As they swing forward, the gymnast releases the low bar and performs a clear hip circle or a stalder circle.
At the peak of the circle, the gymnast reaches for the high bar and grasps it with an overgrip.
They continue the swing or proceed to the next skill on the high bar.

Transitions require precise timing and a strong push off the bar to generate the necessary height and rotation. Gymnasts must also have good spatial awareness to accurately grasp the high bar during release moves.

As gymnasts progress, they may perform more complex transitions, such as the Tkatchev (a release move that involves a backward salto with a stretch) or the Bhardwaj (a release move that involves a full twisting backward salto).

6. Dismounts

Dismounts are the skills that gymnasts use to leave the uneven bars and land on the mat. Dismounts should demonstrate height, distance, and control. Here are some common dismounts:

Underswing Dismount

The gymnast begins with a long swing on the high bar.
As they swing backward, the gymnast releases the bar and performs an underswing (hips hollow, legs straight).
The gymnast then pushes the hips upward and slightly arches the back to prepare for landing.
They land on the mat with the feet slightly apart, knees bent, and arms extended forward.

Flyaway Dismount

The flyaway dismount can be performed with various body positions and twists.
The gymnast begins with a long swing on the high bar.
As they swing forward, the gymnast releases the bar and performs a backflip or a twisting backflip.
Common variations include the stretched flyaway (body straight), the piked flyaway (hips bent, legs straight), and the tucked flyaway (knees tucked to chest).
The gymnast lands on the mat with the feet slightly apart, knees bent, and arms extended forward.

Double Backflip Dismount

The double backflip dismount is an advanced skill that requires significant height and rotation.
The gymnast begins with a long swing on the high bar.
As they swing forward, the gymnast releases the bar and performs two backflips in a tucked or piked position.
The gymnast then opens the body and prepares for landing.
They land on the mat with the feet slightly apart, knees bent, and arms extended forward.

Full-Twisting Double Backflip Dismount

This dismount combines two backflips with a full twist.
The gymnast starts with a long swing on the high bar.
As they swing forward and release the bar, the gymnast performs a full twist during the first backflip.
They then complete the second backflip and prepare for landing.
The gymnast lands on the mat with the feet slightly apart, knees bent, and arms extended forward.

Dismounts require a strong swing, precise timing, and good spatial awareness. Gymnasts must generate enough height and rotation to complete the skill and land safely on the mat. Proper landing technique involves absorbing the impact by bending the knees and hips, keeping the chest upright, and maintaining balance.

As gymnasts advance, they may perform more complex dismounts, such as the double-twisting double backflip or the triple backflip, which require exceptional power and technique.