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Squat-on onto the bar

When you do your cast your arms should be straight and your shoulders should be slightly in front of the bar – just like your front support position.  (As you get high in the cast, toward the handstand, your shoulders move to line up over the bar.)  When your body is above horizontal tuck both knees and put your feet on the bar.  After your feet are on the bar look at the high bar as you stand.  Remember, if you look at the ground or the low bar after your feet are on you will fall forward. 

The following are some drills to use to help you get your squat-on.  Remember, there is no magic word that I can say that will make you get your tricks – that is why you have to practice the skills over and over. 

Drills

1. Lower a beam down to just below waist height.  Place your hands on the beam, shoulder width apart, and jump to a squat-on from the side of the beam.  Finish in a stand and jump off the beam forward – like you would to reach the high bar. 
2. If you have a pirouette bar (one only inches off the floor) you can start in a push-up position with your hands on the bar shoulder width apart.  Your shoulders should be slightly in front of the bar.  This is a similar position to the “hollow body” cast at horizontal height.  From this position tuck your knees in to squat on the bar. 
3. Use a p-bar block or vault trainer and springboard.  Stand on the end of the springboard placing your hands shoulder width apart on the block.  Jump, using the springboard to get your feet up to a stretched “hollow body” position, then tuck to a squat on the trainer or p-bar block. 

Good luck with your squat-on and hopefully these ideas will help.  Remember, listen to your coach, keep working hard, and never give up. 

This section has been created to help all gymnasts answer questions about their sport one-on-one with a trained coach.  Email our coaches your anonymous questions and we'll post our answers so that we can help you and your fellow gymnasts!