How to Do a Free Hip Circle in Gymnastics

Performing a Cast, Drop, and Fall Drill

Position thick mats underneath and just behind the bar. Cast, drop, and fall drills require a thick mat to catch you when you drop down onto your back, so take a minute to set up a couple of thick mats. Place 1 mat directly under the bar, and a second mat adjoining that one that extends about 6 ft (1.8 m) behind the bar. This will protect you from injury when you hit the ground. If you don’t have mats that are thicker than 12 in (30 cm), you may also layer several mats to create this amount of thickness.

Stand in front of the bar and grasp it with your hands. Position yourself in the center of the bar underneath it, but slightly behind it so that you can jump up to it. Then, reach up and grasp the bar with both hands. Position your hands at the center of the bar and grip it firmly. If you cannot reach the bar, you can either jump up to grasp it or have a teacher or coach help you reach it.Tip: Weight lifting is a great way to build strength for the free hip circle. If you are not yet strong enough to lift yourself up to the bar or to hold onto the bar for long, then work on building your upper body strength.

Jump up to the bar and brace yourself over it. Jump straight upward towards the bar and use your arms to pull yourself up at the same time. Straighten your arms as you rise up to the bar to hold yourself above it with your thighs pressed against the bar. If you are new to bar work, then you may need someone to help lift you up to the bar. Ask your coach, parent, or gymnastics teacher for help. Keep your head in a neutral position throughout the exercise. Do not look up, down, or to the side. Just keep your head facing straight ahead.

Swing your legs and pop up into a pushup position over the bar. Begin swinging your legs back and forth under the bar to generate momentum. Once you have enough momentum, swing your legs up into the air behind the bar. Get into a pushup position over the bar with your body parallel to the ground and your chest over the bar. Keep a firm grip on the bar with your arms out straight. You might need to be spotted by a coach or teacher the first time you try this.

Lean back with your shoulders to cast. Continue to hold onto the bar and keep your head in a neutral position as your legs swing back down towards the bar. Once your thighs are about to hit the bar again, lean straight back with your shoulders to swing yourself under the bar. This is called casting. This is a crucial part of properly executing a free hip circle. If you don’t get enough momentum here, you won’t be able to swing your entire body back under and over the bar.

Drop down onto the mat as you swing under the bar. When your body starts to swing under the bar and you are parallel to the ground, release your grip on the bar to fall onto the mat. Tense your body and keep your arms extended straight out in front of you as you do this. Allow yourself to fall flat on your back on the mat. This completes a cast, drop, and fall! Practice this often to build your skills for the free hip circle.

Transitioning to the Free Hip Circle

Jump up into position on the bar and hold yourself up with your arms. Lift yourself up so that your upper body is above the bar and your thighs are pressed against the bar. As you do this, tense your buttocks and hold the bar firmly with your hands. Keep your head in a neutral position so that you are looking straight ahead. Make sure that there are plenty of mats under and around the bar in case you fall! Warning: Don’t try to do a free hip circle for the first time while you are alone! You can be seriously injured if you fall. If possible, have a coach or teacher spot you until you feel comfortable doing the move on your own.

Swing your legs to get into a pushup position over the bar. While still holding the bar, begin swinging your legs back and forth to generate momentum. When you have enough momentum, swing your legs up into the air behind you and position your upper body over the bar in the pushup position. Remember, you won’t be able to stay in this position over the bar for long. Get your legs high enough into the air so they are parallel to the bar and your chest is directly above the bar.

Lean back with your shoulders and swing down and under the bar. As your legs come back down towards the bar, lean back with your shoulders. Do this right before your legs make contact with the bar again to ensure that you will have enough force to swing your body all the way under and over the bar. Continue to grip the bar tightly with your arms out straight and your body tensed. Remember to keep your head neutral as you swing downwards.

Swing your body up and over the bar feet first. As long as you got enough momentum from leaning backwards, you should be able to swing your body up and over the bar with ease. Keep your arms and legs tensed and out straight, but bend at the hips to help bring your legs and upper body back up and over the bar again. Do not bend your knees as you circle the bar! Keep your legs straight and only bend at the hip to help bring your legs up and over the bar.

Push back with your hands and land on your feet behind the bar. After you swing your body up and over the bar, you will be nearing your starting position. Instead of holding yourself up on the bar with your thighs pressed against it again, push back against the bar as you return to a vertical position behind it. Release your grip on the bar as you do so and drop down onto the mat slightly behind the bar. Land on your feet and raise your arms over your head to finish the move. This completes a free hip circle!