The World of Gymnastics

When a gymnast is performing their level 4 gymnastics bar routine they will only use one bar, the low bar. A gymnast may use a mat or a spring board to mount the bar; this must be removed as soon as the gymnast mounts. If the gymnastics mat or spring board is not removed the gymnast will receive a deduction from her gymnastics bar routine score.

MAIN LEVEL 4 GYMNASTICS BAR SKILLS, REQUIREMENTS, AND DEDUCTIONS!

*Glide Swing- Must take off with two feet and land with two feet. Must have great body extension. Hands must remain on the bar between the glide and pullover.

*Pullover-Must pull over with two feet. Do not jump, hop, or step into the pullover. Make sure the landing is in a front support with straight arms and a tight body.

*Front Hip Circle-Maintain a straight hollow body. Must connect a small cast while coming out of the front hip circle.

*Shoot Through (Single Leg Squat Through)-Leg /foot cannot contact or touch the bar when shooting through. Show a stride support at the end of the shoot through (hands are the only thing touching the bar).

*Mill Circle (Forward Stride Circle)-Must show clear stride support at the beginning and end (only thing touching the bar is your hands). Do not hook knee on the bar when doing this skill. Be sure to  flip your hands backwards before doing this gymnastics bar skill.

*Cut Back- Be sure to change your hand position before cutting back. Keep arms straight and end in an extended front support when cutting back.

*Cast- Keep proper body alignment. Maintain a hollow, straight body from shoulders to toes.

*Back Hip Circle- Keep a straight hollow body position while maintaining hip/thigh contact on the bar the entire time. Must connect the back hip circle and underswing dismount.

*Underswing Dismount-Once again, maintain a straight hollow body with straight arms and a great body extension with flight. Stick your landing!

A gymnastics bar routine should not be choppy but should show connections and fluidity throughout the entire routine. Each gymnastics bar skill should lead to the next without any breaks in rhythm.



Gymnastics grips are extremely important when it comes to a gymnast’s uneven bar success. One thing more important than the gymnastics hand grips themselves is the fit. If the gymnastics grips are too big or too small they are worthless and will do their job insufficiently!

In order to get the perfect fitting gymnastics grips you need to know the gymnast’s grip size. You can ensure you get the correct grip size very easily; all you have to do is measure!

When you begin to measure for dowel grips have the gymnast make her hand straight.  Take a ruler or tape measure and measure from the bottom of the palm (where the wrist and hand meet) to the very top of the middle finger (do not include finger nails, which shouldn’t be there anyway). Make sure you measure the underside of the hand, not the front. The measurement should be in inches. Once you get the final measurement all you have left to do is pick out the brand and style of gymnastics grips you want. Go to the sizing chart, look at the different grips sizes and select what grip size matches your measurements. Make sure you double check the grip size you selected.

Both hands should be the same size but on rare occasions I get a gymnast who has one hand that is significantly bigger than the other. If this is the case, you will need to measure both hands and buy two different size dowel grips that are the same brand and style.

How to Measure for Palm grips

Gymnastics grips are very essential when it comes to a gymnast’s uneven bar success. One thing more vital than the gymnastics hand grips themselves is the fit. If the gymnastics grips are too big or too small they are useless and will not do their job sufficiently!

In order to get the ideal fitting gymnastics grips you need to know the gymnast’s grip size. You can guarantee you get the correct grip size very easily; all you have to do is measure!

When measuring for palm grips, make the gymnast opens her hand were it is completely straight.  Take a ruler or tape measure and measure from the bottom of the palm (where the wrist and hand meet) to the top of the palm (where the top of the palm and bottom of the middle finger meet). This should be measured in inches. After you get the gymnast’s measurement, the only thing left to do is select the type of palm grip you are going to buy. Check the sizing chart and see what grip size your child needs based on the brand and palm grip style you have selected. Make sure you double check this because there are many different grips sizes.

Both hands should be the same size but on few occasions I get a gymnast who has one hand that is considerably bigger than the other. If this is the case, you will need to measure both hands and buy two different size gymnastics grips that are the same brand and style. You will have to wear a different size palm grip on each hand.

Uneven Bars

Uneven bars are one of four gymnastics apparatuses. Gymnastics uneven bars are only used and competed in women’s gymnastics. Bars are by far the hardest event for the majority of all women gymnasts; bars take a great amount of upper body and core strength.

Uneven bars have a frame made out of steel or metal that provides immense strength, support and stability for gymnasts of all sizes and skill levels. The actual bars on a set of bars are made out of fiberglass with a wood covering. These materials combined give the bars vast flexibility; allowing the bars to move with the gymnasts body and not break. The outside wood covering is rough enough that the gymnast won’t slip off continuously, but not too rough were it will tare up their hands.

Each uneven bar is about one and a half inches wide and about eight feet long. The height of both bars on the top and bottom are adjustable. The width of gymnastics uneven bars is also adjustable. Meaning the top and bottom bar can be spread apart from one hundred and thirty to one hundred and eighty centimeters. Each gymnast may have a different bar setting depending on their power, strength, jump, and height.

All gymnasts up to level five will only use and compete on the low uneven bar. Gymnasts that are levels five and up are required to jump from the low bar to the high bar. Once you get to level eight you have to switch back and forth between the high and low uneven bars. Every gymnast in America has the same bar routine until they become a level seven. Once they are a level 7 they will have their very own unique bar routine to compete.

On score sheets at gymnastics competitions or gymnastics meets, the uneven bars are abbreviated as UB so you won’t get it confused with the balance beam (BB).

When practicing or competing on the uneven bars many gymnast wear grips. Grips are made out of heavy duty leather. Grips cover your palms to help stop you from getting rips or tares on you hands. They are also designed to help you grip the bar better which will lower the chances of pealing (slipping) off.

First things first, when you get new gymnastics hand grips you must break them in before you jump up on the uneven bars and attempt your hard skills and tricks. Some grips are harder to break in than others do to the thickness and stiffness of the leather. There are several different ways to break grips in. First, when your gymnastics grips are not in use, roll them as if they were around the bar. This will allow them to take the shape of the gymnastics bar. Second, put the grips on, mount the bars and do simple skills only. That way you will have a much less chance of peeling off. My advice would be to stay on the low gymnastics bar only until you get use to them.

When you first put gymnastics grips on, the finger holes are always too tight. DO NOT cut the finger holes or force the holes wider by stretching them to try to make them fit. This will only make your grips un-wearable, and you would have to cough up more money to buy another new pair. All you have to do is roll up a little piece of sand paper and sand the inside of the holes until they fit snugly. Another tip, do not let other girls wear your gymnastics grips. It can stretch the finger holes out were you can no longer wear your new grips without them slipping around.

Once you get your grips broke in and wear them on a regular basis they may start to get slick. This is due to the leather wearing down from each skill performed on the gymnastics uneven bars. To get them rough again you take a wire grip brush and brush the grips up and down until it starts to get rough again. You can keep doing this every time they get slick. Once they get too thin, you will need a new pair.

Many gymnasts store their gymnastics grips in bags. These bags are called grip bags. If you place your gymnastics grips in a grip bag after every bar rotation it will eliminate the amount of chalk that will get all over. Plus carrying your grip bag to the gymnastics bars and back is much easier then caring your gym bag around!

There is one question that many gymnasts, coaches, and parents ask; grips or no grips?

Gymnastics grips are extremely important for gymnasts, especially upper level gymnasts. Grips are a piece of leather that covers and protects the gymnast’s hands. they are only used for gymnastics uneven bars. Gymnastics grips are very important for several different reasons. They allow a gymnast to grasp the bar better which reduce the risk of peeling off (slipping off the bar). Gymnastics grips also protect the gymnast’s hands from getting many rips (calluses peeling off).

There are two different types of grips; dowel and palm. Palm grips only cover the gymnast’s palms, hence the name. They are mainly used for non competitive beginners that do not have hard bar skills. Dowel grips on the other hand, cover the palm and fingers; these are mainly used by higher level competitive gymnast that work swing and release skills.

Palm Grips

Dowel Grips

Gymnastics grips are usually secured by buckles or velcro around the gymnast’s wrists. Palm grips usually velcro around the wrist making it easier for younger kids to take them on and off. While dowel grips usually buckle. This makes them stronger and less likely to slip or come on done when performing harder skills on the gymnastics uneven bars. Usually each gymnast has their own preference, either velcro or buckles.

Not every gymnast wears grips. Some gymnasts like grips while others dislike them so much they refuse to wear them. Grips are not mandatory for gymnastics bars but can help in many ways. While some gymnasts believe they are a nuisance and just get in their way.

Usually kids don’t start wearing grips until they are doing harder swing and release skills on the gymnastics bars. While some gymnasts wear grips early on so they get use to them. The decisions of grips are usually up to the coach. He/she will decide if or if not the gymnast should wear them. If they decide they are needed, they will pick which kind, palm grip or dowel grips, based on your skill level.

There are many different grip sizes. So if you coach decides gymnastics grips are right for you he will measure your hand to make sure you get the correct grip size.

If you are going to start wearing gymnastics grips don’t forget to purchase wrist bands. Wrist bands will keep the grips from slipping up and down on your wrist. They also keep the gymnastics grips from rubbing and digging into one’s skin.