The element is started with a jump to the bar in a hollow extended position followed by a forward glide until hip and shoulder extension. Before the glide ends, the legs swing upward dynamically, the gymnast moves into an pike position, ankles at the bar. Subsequently, the kipping action is performed, the extended arms are pulling down from the forward to the downward, the legs are traveling up the bar.The hips are opening gradually and the whole body completes the rotation at the front support position.

When the gymnast jumps on the apparatus, he gains kinetic energy, which is then converted into potential energy of the body and thus used to raise up the centre of gravity. In the pike glide kip the body performs a pendulum motion around the axis of rotation, which is the bar. The weight of the body gradually approaches the bar, which leads to the decrease of the body's moment of inertia. As a result of the law of conservation of angular momentum, the gymnast has sufficient speed of movement until the completion of the element.

• Delayed swing of the legs towards the bar.
• Failure to keep the legs close to the bar during the kipping action.
• Flexed arms.

• Physical preparation 1

  Practice dynamic work of the adductors of the arms.

• Physical preparation 2

  Strengthen the abdominal muscles, e.g. by lifting the lower limbs up to L-sit, gradually up to hanging pike.

• Drill 1

  Begin by practicing forward glide with proper hip work.

• Drill 2

  To practice the kipping action, we can include repeated transitions from hanging pike to inverted hang.

• Drill 3

  Continue kipping from a hang position to a support position with assistance.

• Drill 4

  Coordination of movements can be tested in simplified conditions on a mat using a bar.

• Drill 5

  Next, practice the element starting by under-running the bar in the first phase.

One hand supports the gymnast at the low back and the other hand under the thighs helps to lift the legs to the bar and keep them there during the next phase of the movement. The hand under the low back helps lifting in a kipping motion.