Moves of the month: Long hang, chin up and leg lift

The following three moves require a doorway pull up bar that can be purchased for about £10 depending on door type.


Gymnast on barLong hang with front view

The gymnast should be gripping the bar with the palms facing forwards.

It does not matter if the thumbs are pulled into the fingers or wrap around the bar (in time they will learn to move their thumbs and change their grip).

The hands should be about shoulder width apart. The legs should be straight with the toes pointed.

(You will be able to use this position to guide how high up they need the bar off the floor.)


Gymnast on barLong hang – side view

You can see that the arms are straight, head is in a neutral position between the arms.

The legs are straight with toes pointed.


Chin up

Starting from long hang, the gymnast pulls up on the bar until the chin is above the level of the bar. The legs should be kept straight all the time.

Gymnast on bar

Step 1

Gymnast on bar

Step 2

The arms should bend at the same rate and not one then the other.

The gymnast should hold the position with their chin above the bar for 3 seconds and then lower slowly back down to long hang.

There should not be any swinging or kicking of the legs to get up.

The work has to come from the arms and shoulders.

Gymnast on bar

Step 3

Gymnast on bar

Step 4

Gymnast on bar

Step 5

 


Leg lift

Gymnast on bar

Step 1

From long hang keeping legs straight, flex at the hips to bring the toes all the way to the bar.

Head should stay in the neutral position between the straight arms and not extend backwards as the legs go up.

Toes should be brought all the way up to the bar keeping legs straight all the time.

Lower legs slowly to horizontal and hold in horizontal for the count of 3 then lower back slowly down to long hang.

Gymnast on bar

Step 2

Gymnast on bar

Step 3

Gymnast on bar

Step 4 Hold pose for 3 seconds

Gymnast on bar

Step 5


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