A free hip circle, also known as a clear hip Circle or a Back Hip Circle, is an advanced gymnastics move.If you want to do one, you have to pull yourself up onto the bar, swing your body under it, and then come back up and over it for a complete rotation.It can be difficult to do a free hip circle, so coaches usually recommend building it up with a cast, drop, and fall drill.You can do free hip circles once you have mastered this.
Step 1: Behind the bar, place thick mats underneath.
Cast, drop, and fall drills require a thick mat to catch you when you fall onto your back, so take a minute to set up a couple of thick mats.Place a mat under the bar and a second mat behind it.When you hit the ground, this will protect you.If you don't have mats that are thicker than 12 in (30 cm), you can layer several mats to create this amount of thickness.
Step 2: Stand in front of the bar and grab it with your hands.
If you want to jump up to it, position yourself in the center of the bar behind it.Then, grab the bar with both hands.Place your hands at the center of the bar.If you cannot reach the bar, you can either jump up or have a teacher help you.
Step 3: You have to jump up to the bar.
Use your arms to pull yourself up as you jump towards the bar.With your thighs pressed against the bar, straighten your arms as you rise up to hold yourself above it.Someone may be able to help lift you up to the bar if you are new to bar work.If you need help with gymnastics, ask your coach, parent, or teacher.You should keep your head in a neutral position during the exercise.Don't look up, down, or to the side.Keep facing straight ahead.
Step 4: Swing your legs and push up over the bar.
Begin swinging your legs under the bar.Swing your legs up in the air behind the bar.With your body parallel to the ground and your chest over the bar, get into a pushup position.With your arms out straight, keep a firm grip on the bar.The first time you try this, you might need to be watched by a coach or teacher.
Step 5: To cast, lean back with your shoulders.
As your legs swing back towards the bar, keep your head in a neutral position.Lean back with your shoulders and swing under the bar when your thighs are about to hit it again.Casting is what this is.This is the most important part of a free hip circle.You will not be able to swing your entire body back under and over the bar if you don't get enough strength here.
Step 6: As you swing under the bar, drop onto the mat.
Release your grip on the bar to fall onto the mat when you start to swing under it.As you do this, keep your arms extended straight out in front of you.You can fall on the mat.This is the final part of a cast, drop, and fall.This will build your skills for the free hip circle.
Step 7: Hold yourself up with your arms as you jump up on the bar.
Lift yourself up so that your thighs are pressed against the bar.As you hold the bar with your hands, make sure to tense your buttocks.Keep your head in a neutral position.If you fall, make sure there are lots of mats around the bar.
Step 8: You can get into a pushup position by swinging your legs.
While holding the bar, begin swinging your legs back and forth.The pushup position is when you swing your legs up into the air behind you and put your upper body over the bar.You will not be able to stay in this position for long.If you want your chest to be above the bar, you need to get your legs high enough into the air.
Step 9: Swing under the bar with your shoulders back.
Lean back with your shoulders as you come back down towards the bar.If you do this before your legs make contact with the bar again, you will have enough force to swing your body all the way under and over it.Continue to hold the bar tightly with your arms out straight.As you swing downwards, keep your head neutral.
Step 10: First, swing your body up and over the bar.
You should be able to swing your body up and over the bar if you lean backwards.Keep your arms and legs straight, but bend at the hips to bring your legs and upper body back up and over the bar again.Do not bend your knees as you circle the bar.Bring your legs up and over the bar by keeping them straight and bending at the hip.
Step 11: Push back with your hands and land on your feet.
You will get to your starting position after you swing your body up and over the bar.Push back against the bar as you return to a vertical position behind it, instead of holding yourself up with your thighs pressed against it again.Drop down onto the mat behind the bar if you want to release your grip.Lift your arms over your head as you land on your feet.This is the end of a free hip circle.