Gym Coach, Vol.

2 (2008) 22-24 Methodological

Article

How to teach a freehip circle to handstand

Lukas Stitt
Memorial University of Newfoundland, St John’s, Canada

ABSTRACT

The freehip to handstand is a fundamental skill on uneven bars and high bar, just like the glide, basic long hang swing,
and the backhip circle. The are many drills and methodologies to coaching this skill. One common characteristic by all
methods however is the great emphasis needed on conditioning and developing of the correct body positions. This is a
labor intensive task by the coach and very physical demanding on the gymnast. This article presents just one method to
developing the free hip to handstand on uneven and high bar.

Key Words: clearhip to handstand, in bar work, circling skills. uneven bars, high bar

INTRODUCTION into handstand. Note that for both exercises, the athlete’s
body shape remains slightly hollowed. An important step
The freehip to handstand also known as clearhip to towards learning a freehip to handstand is the athlete’s
handstand is an extremely versatile skill. It can serve as a grasp, that any freehip action is not the same as a hip
setup skill for the entry into giants, piroettes, release skills, circle.
dismounts, other in bar circling skills.
The next exercise will help distinguish between those to
There are many possible drills that can be used to develop concepts. Teaching
this skill, with as many different methodologies. However a cast to an “upper
one common trait between any method is the necessity for thigh circle” is one
specific physical preparation. of many ways to
achieve this. One of
The following article details one particular methodology to my favourite drills
the physical preparation and teaching of the freehip circle. however is the
under-shoot.
Starting either
standing on the box
METHODOLOGY Figure 2 – (top) cast to upper thigh circle or in a front
and cast to under-shoot.(bottom) spotted support, the
clearhip to horizontal from cast, and than
Progressions towards a freehip circle to progressed to handstand gymnast casts or
handstand jumps and pulls
Figure 1 – (top) Backward roll to her/his upper
front support onto elevated boxes. thighs towards the
(bottom) Backdrop bounce to bar while leaning
handstand on trampoline back with the
A freehip circle is shoulders. The
basically a backward role to gymnast then
handstand performed on shoots away in an
the bars. Thus it may be of upward direction
assistance to introduce a and either lets go of
freehip as such. The first the bar and lands
drill is a straight arm backward roll where the gymnast on their feet or swings back. This can also be done with a
moves through a temporary handstand and finishes in a back upraise to under-shoot, and trying to shoot as close to
hollow front support position on a set of boxes. The second handstand as possible. At this point, we can now introduce
drill is a back drop on trampoline followed by a bounce a freehip circle to a horizontal front support position,

©2008 The Gym Press. All rights reserved Gym Coach Vol.2, May, 2008 - 22-
Lukas S, Gym Coach, Vol.2 (2008) 22-24 Methodological Article

which is only one step away from a freehip circle to I: At this time, the upper thighs should be kept about 10
handstand. cm away from the bar and the existing hollow body shape
must be maintained with constant muscular tension of the
Common Errors shoulder girdle and the abdominal musculature. F-G: Due
It is important to understand some of the common to the accumulated backward rotation, the gymnast must
performance errors made throughout all stages of learning now - forcefully flex her/his shoulders and stop the body’s
for this skill (Figure 3). Bending of the arms is most likely backward rotation about the bar by transferring it to a
due to a lack in shoulder flexion forward rotation of the legs and trunk about the shoulders.
strengh. A lack of this strengh can also H-I: When approaching the handstand position, in
result in the arching of the lower back in addition to the required shoulder flexion, the trunk and
order to move the CoG over the base. hips should also be completely extended.
The arching of the lower back of course
can also be due to a lack of core Conceptual and Physical Preparation
strength. Another frequent error made The coach must ensure that the necessary prerequisites are
by younger athletes letting the hips drop in place before s/he proceeds with teaching this skill.
during the entry phase. This can be
either due to an inability to understand One of the most crucial factors in teaching or learning this
the key positions and/or a deficiency in skill is the level of physical preparation, especially trunk
shoulder extension and core strength. flexion and shoulder flexion
and extension, as well as the
Figure 3 - Illustrations of common error. The red diagram show the gymnast’s conceptual and
incorrect body shapes and positions and the the black show the correct physical grasp of the key
body positions
positions. As shown in the
Figure 5 - Key body positions description, the optimal
neccesary in performing the position throughout the
DISCUSSION freehip. Notice the minimal flexion rotational phase includes a
of the trunk and hips in each minimal flexion of the trunk
position
Description of the skill (Figure 4) and hips (Figure 5)
A: The gymnast
either starts in Once the gymnast understands the body shapes needed to
handstand or a high perform a freehip circle, the appropriate level of physical
cast position. B: preparation should be maximized in order to increase the
Once the CoG performance success during the learning phase. Below are
moves outside its some suggestions for conditioning exercises to prepare the
base and into the athlete physically, as well as functionally.
direction of
rotation, the upper
body shifts over the Shoulder extension and trunk flexion
bar in order to
control the entry by The gymnast hangs on a bar and
counterbalancing lifts her/his entire body with
minimal trunk flexion (hollow) so
the backward the upper thighs touch the bar –
rotation of the body 3sets/6-10reps

Figure 4 - Diagram Shape awareness and stabilization

illustrating the ideal
performance of a freehip The gymnast tries to hold the
circle to handstand. position shown between the P-
Play Video Bars without touching the bars –
3sets/10 sec. hold
about the shoulders. C-D: Through a rapid shoulder
extension, rotation around the shoulders is increased. At
this Shoulder flexion
time the shoulders should also start to shift behind the
hands. When reaching position D, the gymnast should lean On an exercise ball, the athlete
the shoulders backwards. By stopping the backward moves from a front support
position to a planche position and
rotation of the legs and trunk about the shoulders, the pushes back to a front support
momentum is transferred to a backward rotation of the position – 3-5sets/6-10reps
entire body around the bar.

©2008 The Gym Press. All rights reserved - 23 -

Lukas S, Gym Coach, Vol.2 (2008) 22-24 Methodological Article

straight line – 3sets/8-12reps

The gymnast pulls a
bungee/exercise band from in
front of their midsection above
their head. In is important to
maintain a hollow shape for this
exercise – 3-5sets/6-12reps
depending on the stiffness of the
exercise band
CONCLUSIONS
On the floor or floor bar, the The freehip to handstand is a very physical demanding
coach assists the athlete from a skill. It requires a great deal of specific physical
handstand to a semi-planche
position, and then back to the preparation, particularly in shoulder flexion, and core
handstand. Once again, the body strength to maintain the required body positions. The skill
should stay hollow throughout is initially taught to horizontal and than eventually
this exercise – 3sets/3-8reps progresses up to handstand.

Every care is taken to assure the accuracy of the information published

With their feet resting on the
beam or bar, the gymnast lowers
their shoulders forwards
(planche) and then pushes them
back so the arms and back are in a
within this article. The views and opinions expressed within this article,
are those of the author/s, and no responsibility can be accepted by The
Gym Press, Gym Coach or the author for the consequences of actions
based on the advice contained herein

Address for correspondence: Stritt L, Memorial University of Newfoundland, St John’s, Canada, l.stritt@gmx.ch
website: http://stritt.freehostia.de/

REFERENCES and RECOMMENDED READINGS

1 - George, G. S. (1980). Biomechanics of women's gymnastics. Englewood cliffs, NY: Prentice-Hall Inc.

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