How to teach the underswing on bars: 15 drills, step by step
You teach the underswing by having the gymnast drop backward from the bar in a piked shape, swing under it and extend the body forward and up before releasing to land. Start low with a mat and spotter, then build height and distance. This series of 15 drills is for uneven bars coaches working with beginners and recreational gymnasts.
15 video steps · uneven-bars
Step 1 of 15, free: Underswing 1
The phases
- Starting position: begin in front support or standing with a strong grip and straight arms.
- Drop and pike: lean back and bring the legs to the bar in a tight pike while the arms stay straight.
- Swing under: let the body swing under the bar while keeping the hips close to it.
- Extension: shoot the legs forward and upward to open the body at the right moment.
- Release and landing: let go of the bar and land with control, arms up.
Before you start
The gymnast should be able to hang and support on a low bar with straight arms and hold a tight pike.
Common mistakes
- Bent arms in the drop: the hips fall away from the bar and the swing is short.
- Opening too early: the gymnast flies low and short.
- Opening too late: the gymnast flies up but lands under-rotated or too close to the bar.
- Letting go too early: control of the landing is lost.
Coaching cues
- Straight arms
- Hips close to the bar
- Shoot up and out
- Land tall
All 15 steps
- Underswing 1
- Underswing 2
- Underswing 3
- Underswing 4
- Underswing 5
- Underswing 6
- Underswing 7
- Underswing 8
- Underswing 9
- Underswing 10
- Underswing 11
- Underswing 12
- Underswing 13
- Underswing 14
- Underswing 15
Frequently asked questions
What is an underswing on bars?
An underswing is a movement where the gymnast swings under the bar from support or a stand and extends forward to release or continue. It is often taught as an early dismount and as a basis for skills like the sole circle.
At what level do gymnasts learn the underswing?
It is usually a beginner or early recreational skill on uneven bars. Gymnasts need a safe grip, basic body tension and confidence in hanging and swinging.
How do I make the underswing longer?
Work on the timing of the leg shoot and on keeping the hips close to the bar during the swing. Targets, such as a mat to land past, give the gymnast clear feedback.