H. Bar--Where to Begin, Where does it Belong in Training?

[Scott Malin]

Here's my question to you coaches: When do you begin this apparatus and what are some appropriate beginning skills for it? I've loved the rings since day 1 and have enjoyed the other apparatus this summer but never touched high bar nor had any real clue how to approach it from a training perspective. Any advice?

[Blairbob]

From the basics, it's mostly a series of hanging and supporting.

Hang for time, regrasping the bar during a hang, turning while hanging, moving side to side while hanging, eventually swinging, swing and turning, pullups, leg lifts, pulling yourself over bar to support, muscle-up and kip drills

Jump to support, move sideways in support, hold support, cast in support ( swing legs with the beginning goal being off the bar, then past horizontal towards handstand ), forward roll, dips, backward and forward circle skills.

Often with little guys, I try to get them on high bar a lot to get used to build strength in the hang and support positions. This stuff can be started at 2 or 3, with a spot and a low bar.

I did note for one of my lil guys at 5, he was able to hold the rings for time for easier than the bar and develop swing there. Usually I teach the high bar swing first and carry it over to the rings, but he just couldn't stay on as long, especially when starting to swing. Some of this was grip strength, but probably also momentum developed on the high bar swing.

Generally, there is some work on rings in the meantime, like swinging ( which is mostly a swing of the legs at the midsection ) and holding upside down, as well as jumping to momentary support or doing pushups on the rings or holding that.

[Scott Malin]

What's considered support on hbar?

[Blairbob]

Supporting on high bar is the mere act of allowing your arms to hold you up. Arms are straight, try to turn the inside/eye of the elbow as forward as possible ( though it may not face completely forward in many people ).

This support is generally easier than on parallel bars, because the body is touching the bar and that takes some of the weight off. On a high bar support, you do need to lean your shoulders slightly over the bar to not fall backwards.