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Pull Up Bar

High Bar Skills

Giants, releases, catch and swing — the high bar is the most spectacular event in men's gymnastics. This 10-week program teaches the foundational swing mechanics, cast to handstand, and your first giant — step by step, from a gymnastics coach who has done it all.

Duration
10 Weeks
Level
Advanced
Days/Week
4 Days
Equipment
High Bar
$47
One-time purchase. Lifetime access.
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10-week full program

Giant swing progression

Cast to handstand drills

Grip and tap timing cues

Email support from Liam

Before You Start

⚠ High bar is an advanced skill. This program is designed for athletes with access to a proper gymnastics facility or competition bar with crash mats. Do not attempt giants or releases without a coach present and proper landing mats. Safety first — always.

✓ 10+ strict pull ups
✓ Clean muscle up
✓ Strong kip swing
✓ Gymnastics facility access
✓ Coach present for giants

The Progression

Every high bar skill is built on swing mechanics. If your swing is wrong, nothing else will work. Don't rush past the early phases.

01

Kip & Swing Mechanics (Week 1–2)

Your kip generates rhythm and amplitude. Every advanced skill on high bar starts with a powerful, controlled kip. We refine the shape and timing until it's automatic.

Goal: 5 consecutive clean kips with full extension
02

Cast to Horizontal (Week 3–4)

The cast is the push away from the bar into the swing. It has to be strong and precise. Horizontal first — then we work to vertical.

Goal: Consistent cast to parallel (body horizontal)
03

Cast to Handstand (Week 5–6)

One of the most technically demanding elements in gymnastics. The timing, body shape, and shoulder engagement all have to come together at exactly the right moment.

Goal: 3 consistent cast to handstand reps
04

Giant Swing Entry (Week 7–8)

The giant is the fundamental swing skill — all the way around the bar with a straight body. We approach it progressively: half giants, then full with spot, then independent.

Goal: 3 giants with light spot from coach
05

Giant to Dismount (Week 9–10)

Connecting the giant to a controlled dismount. Flyaway, layout flyaway, or tucked dismount — depending on your level. Clean landings are the goal.

Goal: Giant + clean flyaway dismount

Key Skills Breakdown

Swing

The Kip

The entry skill for everything on high bar. The tap and pull has to generate real swing amplitude or nothing else will work.

Form Cues

  • Swing into hollow, push feet forward under bar
  • At the lowest point: aggressive pull, heels up and over
  • Finish on top of bar in support — don't half-kip
  • Hips come to the bar — you don't come to your hips
  • The timing on the pull makes or breaks it
Swing

Cast to Handstand

The most important non-release skill in high bar. A true cast to handstand with no angle — vertical over the bar, fully straight.

Form Cues

  • Push the bar away as you swing up from support
  • Body in hollow — don't arch as you push
  • Shoulders open at the top, fully extended
  • Arrive in handstand with zero momentum — controlled
  • This takes months to perfect — do not rush it
Giant

Giant Swing

360 degrees around the bar, body straight, in control. The tap timing in the backswing is everything.

Form Cues

  • Entry from handstand or cast to handstand
  • Hollow body on the way down — don't arch early
  • Tap at the bottom: arch aggressively then snap to hollow
  • Rise through the front with arms pushing into the bar
  • Arrive back to handstand — same position you started
Dismount

Flyaway

Release at the peak of the backswing, flip, land. The flyaway is the most common high bar dismount and the gateway to advanced release skills.

Form Cues

  • Release when the body is at or past horizontal on backswing
  • Open the body and spot the mat immediately on release
  • Tight body shape through the rotation
  • Land with soft knees — absorb the impact
  • Always train with a crash mat and coach until fully confident

Swing like a gymnast.

10 weeks. Giants, handstands, flyaways — all of it.

Get This Program — $35