15 Gymnastics Bar Moves You Need to Know: From Basic to Advanced

If you’re just starting out in gymnastics, the gymnastics bar moves are one of the most exciting parts of gymnastics. In fact, you might already know a few of the basic moves, but to truly level up your skills and impress at practice or competition, you need to know these 15 essential bar moves. Let’s keep reading!

15 Basic Gymnastics Bar Moves You Must Know

These are the foundation skills every gymnast learns when starting bar work. They help build coordination, grip strength, and body control. Let’s break it down:

1. Glide Swing

The glide swing is often the first dynamic movement taught on the bars. It looks simple, but it teaches gymnasts how to use their body’s momentum to swing with control. This move is the key to unlocking more advanced skills later on, like the kip.

How to do it:

• Start in front support, where your hands on the bar, arms straight, and legs hanging.
• Push off slightly and swing your legs forward in a pike or straddle position.
• Let the swing carry you back under the bar while keeping your body long and tight.
• Finish by pulling yourself back into front support.

2. Pullover

The pullover is your ticket to getting on top of the bar from a hang. It might take some arm and core strength, but once you’ve got it, it feels super satisfying. It’s often a gymnast’s first "wow" moment!

How to do it:

• Start hanging from the bar using an underhand grip (palms facing you).
• Swing one leg up and over the bar to build momentum.
• Use your arms to pull yourself up while rotating your body around the bar.
• End in front support with your chest upright and arms straight.

If you struggle with strength, practice hanging leg lifts and assisted pullovers. Once your timing clicks, the move becomes much easier!

3. Cast

The cast handstand is all about lifting your body away from the bar. It sets you up for many other bar skills, like hip circles, handstands, and dismounts. It’s short and sharp, but full of technique.

How to do it:

• Start in front support.
• Lean your body slightly forward over the bar.
• With straight legs and pointed toes, push your hips up and away from the bar in a hollow shape.
• Lower back to front support.

The higher your cast, the more advanced your skills can become! Squeeze your glutes and core to lift your body with control.

4. Back Hip Circle

Once you’ve got a strong cast, the back hip circle is next in line. It’s a full rotation backward around the bar and is one of the most recognizable beginner bar moves.

How to do it:

• Begin in front support.
• Cast slightly to gain momentum.
• As you lean back, keep your body tight and initiate a backward circle around the bar.
• Your hips should stay close to the bar throughout the rotation.
• Finish back in front support.

5. Underswing Dismount

This gymnastics bar move is a great way to finish your uneven bar technique in gymnastics with style and grace. The underswing dismount helps build confidence for more advanced dismounts later on and teaches safe landing skills.

How to do it:

• From front support, swing your legs backward underneath the bar.
• Let the momentum carry you forward.
• At the peak of your forward swing, release the bar.
• Land on your feet with your arms raised in a classic gymnast finish.

6. Kip

The gymnastics kip allows you to move from a glide swing into front support in one smooth, magical-looking motion.

How to do it:

• Start with a strong glide swing under the bar.
• As you swing back, pull your toes up toward the bar.
• Kick your legs upward while pulling your arms toward your hips.
• Use that momentum to lift your body up into front support.

7. Squat On

This move transitions you from the low bar to the high bar and sets you up for flight elements. It’s quick, snappy, and teaches you to be comfortable standing on the bar.

How to do it:

• Begin in front support on the low bar.
• Do a small cast and pull your knees up toward your chest.
• Land your feet in between your hands on the bar.
• Stand up with control, then jump to grab the high bar.

8. Tap Swing

Tap swings are a beautiful, flowing movement used to build momentum for advanced skills like flyaways and giants. 

How to do it:

• Start hanging from the high bar in a tight hollow shape.
• As you swing forward, push your chest open and arch slightly.
• At the peak, "tap" your feet down and swing backward into a hollow shape again.
• Repeat this forward–backward swinging motion with control.

9. Stride Circle

The stride circle (also called the single leg circle) is a swing around the bar with one leg over and one under. It’s fun, stylish, and teaches body control during rotation.

• How to do it:
• Start in front support with one leg over the bar and one leg hanging underneath.
• Push off and begin to swing your body forward and around the bar.
• Let the leg on top guide your body as you circle 360° around the bar.
• Return to front support.

10. Mill Circle

This is a forward rotation around the bar using a straddled leg position. It’s often required in compulsory routines and helps build forward circling strength.

How to do it:

• Begin in front support with one leg over the bar.
• Drop your upper body forward and initiate a straddle-forward circle around the bar.
• Maintain control and finish back in front support.

11. Clear Hip Circle

This is like the back hip circle, but your hips never touch the bar. It’s a powerful skill that allows gymnasts to flow into a handstand or another advanced transition.

How to do it:

• Begin in front support and cast high.
• As you drop back, keep your hips away from the bar.
• Use your core and arm strength to guide your body around in a tight hollow shape.
• Finish in front support or handstand position.

12. Flyaway

This is a backflip released from the high bar! It’s usually the first “flight” dismount gymnasts learn and looks super impressive.

How to do it:

• Begin with a powerful tap swing.
• As you swing backward, release the bar at the peak.
• Tuck or layout your body as you rotate backward in the air.
• Spot the ground and land on your feet.

13. Giant Swing

This skill involves a full 360-degree swing around the high bar in a straight handstand position.

How to do it:

• Begin in a handstand on the bar.
• Let your body swing downward, keeping your arms straight and body tight.
• Use a strong tap to swing back up and complete the circle, returning to handstand.

14. Pak Salto

This is a release move where you fly from the high bar to the low bar while performing a backward salto. 

How to do it:

• Swing on the high bar with strong tap swings.
• Let go at the top of the swing and initiate a straight body back salto.
• Fly through the air and catch the low bar.

15. Jaeger

This high-flying release move includes a front flip in the air from the high bar then re-catching the same bar. 

How to do it:

• Begin with a powerful tap swing.
• Release the bar at the peak, initiate a front flip in a tuck, straddle, or pike position.
• Reach back and regrasp the bar on the way down.

Ready to Flip Into Action?

If your child is interested in exploring the world of gymnastics, consider enrolling them in a structured and supportive program like the one at Rockstar Academy—the best Sports & Performing Arts Academy that offers a variety of physical activity programs. 

Our gymnastics program is thoughtfully designed to help students progress, with opportunities to participate in Gymnastics Testing, a structured system that prepares young gymnasts for higher levels and even National or International competitions. 

Students can also showcase their skills in the Gymnastics Elite Championships, a competitive platform that promotes excellence, discipline, sportsmanship, and resilience. 

With the support of our unique Dream Team Curriculum, Rockstar Academy ensures every child is guided to reach their full potential. Plus, we offer a free trial class, so if you’re curious or ready to take the first step, contact Rockstar Academy and let your child’s gymnastics journey begin!

FAQ

At what age can kids start learning bar moves?

Kids as young as 3 can start with basic bar activities in beginner gymnastics programs in Rockstar Academy. Most advanced skills are introduced as they grow stronger and more confident, usually around ages 6–10.

What’s the most important skill to learn first?

The glide swing and pullover are two of the most essential foundation skills. Mastering them helps prepare for nearly all other bar moves.

Do I need to be super flexible to do gymnastics bar work?

Flexibility helps, especially for higher-level skills, but strength and coordination are just as important. Don’t worry and just keep training!