In gymnastics, hand rips from gripping bars are common and repairable. Did you know they are, in many cases avoidable? I will give you tips on how to avoid grip rips. I will also explain how to repair and treat them if you do get these hand rips.

Grip rips are part of being a gymnast, but it is important to keep them minimal. Tender loving care will help or possibly prevent these painful hand rips. I want to help you avoid ripping those callused hands. It not only causes pain, but can hinder a performance.

Calluses are the hardened or thickened parts of the skin. They are to help protect the area where there is a lot of friction. Calluses are located at the top of the palms and sometimes in the middle of the inside of the hand. The more friction that occurs, the deeper the calluses. If the calluses get too thick, then rips can occur. It is important to avoid hand rips by maintaining proper care.

In gymnastics before you see a gymnast start her bar routine, she will rub chalk on her hands. This helps decrease the friction, but it also dries out the hands.

The best way to a gymnast can care for her calluses is by shaving them down. Many stores sell callus razors.  Pumice stones may also be used. I have even heard of people using podiatric sanders as well. Anything that helps grind down or shave the unwanted layers of the calluses. Do not shave the calluses down too far. In gymnastics, these calluses are a must have, just don’t let them get too thick. Groom them every week to avoid hand rips. Shaving the layers of a callus will keep excess skin from growing. Also, use a good skin moisturizer. Before bed is a must, Bag Balm is my favorite. Although it moisturizes, it also seems to heal the skin. It is usually found at your local hardware, farm, or drug store.

In gymnastics it is important to take care of a hand rip properly and as soon as possible. It must first be cleaned out with an antibacterial type product to keep the wound from getting infected. I recommend using an antibiotic suave just before covering up the wound. There are H shaped bandages that may be used if your gymnastics facility has them in their first aid box. If not, I recommend  wrapping gauze and tape around the hand. This is a sure way to keep the wound protected. Wrapping the hand will also help the gymnast to go on with her bar workout. Also, be sure to cut a couple pieces of tape and adhere them from the bandage inside of hand, through the fingers, and attach it to the  back of the bandage. Keep the wound covered for 4-5 days. If it is not healed, repeat this process and try to avoid too much friction until it heals.

GYMNASTICS LEVEL 1  UNEVEN BARS

PULLOVER- Make sure to take off of both feet at the same time ( – 0.30)

Finish in an extended front support (up to -0.10)

CAST-incorrect body alignment- Must have straight arms, straight hollow body position, and legs must remain together (up to – 0.20)

BACK HIP CIRCLE- You must maintain a tight, straight hollow body position throughout the entire back hip circle (up to – 0.20)

Hips or thighs must maintain bar contact throughout the back hip circle (- 0.20)

CAST- Incorrect body alignment- Must have straight arms, straight hollow body position, and legs must remain together (up to – 0.20)

PUSH AWAY DISMOUNT- Shoulders must be in front of the bar until the peak of the cast (up to – 0.30)

Arms and legs must remain straight throughout the entire routine (up to – 0.30 for each bend)

Legs must remain together at all times (up to – 0.20)

It is recommended to master the majority of these gymnastics skill before moving on to the next gymnastics level.

*The level 6 uneven bars routine requires the gymnast to use both, the high bar and low bar.

*You are not required to use gymnastics had grips on the uneven bars but it is recommended.

*STRADDLE OR PIKE GLIDE KIP- Must take off from both feet at the same time (0.10 deduction)

Do not do a run out glide (0.30 deduction)

Make sure your feet lead in the glide swing (up to 0.10 deduction)

Must extend body fully at the end of glide (up to 0.20 deduction)

Legs must fully close at the end of the straddle glide (0.10 deduction)

*CAST-cast must be a minimum of 30 degrees above horizontal (up to 0.40 deduction)

Show a straight line from shoulders to feet with a hollow  chest (up to 0.20 deduction)

*CLEAR HIP CIRCLE- Huge pike or arch on upswing or down swing (up to 0.20 deduction for each)

Not reaching 30 degrees above horizontal on the upswing (up to 0.40 deduction)

Hips cannot touch the uneven bars as the upswing finishes (0.80 deducting)

Lack of control in to the glide swing (up to 0.10 deduction)

*2^nd STRADDLE OR PIKE GLIDE KIP- Make sure your feet lead in the glide swing (up to 0.10 deduction)

Must extend body fully at the end of glide (up to 0.20 deduction)

Legs must fully close at the end of the straddle glide (0.10 deduction

*CAST SQUAT ON, PIKE ON, OR SOLE CIRCLE- insufficient backwards swing into cast (0.05 deduction)

Feet must be placed on the uneven bars side by side at the same time (0.20 deduction)

*LONG HANG KIP- Make sure to swing near horizontal before doing the kip (up to 0.20 deduction)

*CAST- cast must be a minimum of 30 degrees above horizontal (up to 0.40 deduction)

Show a straight line from shoulders to feet with a hollow  chest (up to 0.20 deduction)

*LONG HANG PULL OVER- Show a small arched position at the bottom of down swing (0.10 deduction)

Do not over pike your body (up to 0.20 deduction)

Maintain over grip-hands shouldn’t completely release the uneven bars (0.30 deduction)

Make sure you do not perform a backwards giant- you must pull hips back to bar (1.0

deduction)

*UNDERSWING- must contact the gymnastics bar with the mid to lower thighs after completing the long

hang pull over and before initiating the underswing (0.20 deduction)

Maintain a straight hollow body (up to 0.20 deduction)

Thighs may contact the bar but hips MAY NOT! (0.20 deduction)

*1^st COUNTER SWING-hips must reach a minimum of 15 degrees below the level of the high gymnastics

bar (up to 0.30 deduction)

Make sure to show a straight line from hips to hands while in a hollow position (up to

0.20 deduction)

DO NOT open hips or body where they are extended over the low gymnastics bar (0.30

deduction)

*TAP SWING-show a slight arched position at the bottom of the swing (0.10 deduction)

Maintain a straight hollow body on the upswing (up to 0.20 deduction)

Feet must reach the high bar height (up to 0.20 deduction)

*SECOND COUNTERSWING- Hips must reach the height of the high bar (up to 0.30 deduction)

Makes sure to show a straight line from hips to hands while in a hollow position (up to

0.20 deduction)

Feet should not extend in an arched position over the low gymnastics bar (0.30

deduction)

*TAP SWING- show a slight arched position at the bottom of the swing (0.10 deduction)

Maintain a straight hollow body on the upswing (up to 0.20 deduction)

Feet must reach the high bar height (up to 0.20 deduction)

CHOOSE ON OF THE FOLLOWING DISMOUNTS

*TUCK FLYAWAY-must bend hips and legs a minimum of 135 degrees (up to 0.20 deduction for each

angle)

must stretch before landing (up to 0.20 deduction)

*PIKE FLYAWAY-hips must be a minimum of a 135 degree pike (up to 0.20 deduction)

Must stretch before landing (up to 0.20 deduction)

*STRETCHED FLYAWAY- Maintain a straight hollow body position the entire time (up to 0.20 deduction)

]]> http://theworldofgymnastics.com/gymnastics-uneven-bars/gymnastics-level-6-uneven-bars-requirements-how-to-score-a-10-0-on-your-uneven-bar-routine/feed 2 http://theworldofgymnastics.com/gymnastics-uneven-bars/gymnastics-level-5-uneven-bars-requirements-how-to-score-a-10-0-on-your-uneven-bar-routine http://theworldofgymnastics.com/gymnastics-uneven-bars/gymnastics-level-5-uneven-bars-requirements-how-to-score-a-10-0-on-your-uneven-bar-routine#comments Wed, 03 Nov 2010 16:11:08 +0000 Scarlett http://theworldofgymnastics.com/?p=265 USAG has specific skills and requirements in each gymnastics level.  Here is a list of the required  level  5 gymnastics skills, requirements, and deductions for gymnastics uneven bars.

STRADDLE GLIDE KIP OR PIKE GLIDE KIP- Must take off of both feet at the same time. Feet must lead in the glide. Must extend body at the end of the glide. If you straddle you must close your legs together at the end of your glide.

FRONT HIP CIRCLE- you must show a straight hollow body position with straight arms while going around the uneven bars.

CAST-This cast must be connected to the front hip circle. Must stay hollow in your cast, you cannot arch. Cast must reach a horizontal height. You need to show a straight line from shoulders to feet. Maintain straight arms throughout and return to the uneven bars in a controlled front support.

CAST SQUAT ON OR CAST PIKE ON- Make sure you cast fulfills the same requirements listed on the cast above. When you squat or pike on you must place both feet on the bar at the SAME time. You must lift your hips only when doing the squat/pike on.

JUMP TO HIGH BAR LONG HANG KIP- Be sure to swing near horizontal before you kip. Maintain straight arms.

CAST ON HIGH BAR- make sure you meet the same requirements that are listed for low uneven bar.

BACK HIP CIRCLE- maintain a straight hollow body position during the entire back hip circle. Your hips or thighs must maintain contact with the uneven bars the entire time.

UNDERSWING-once again you must maintain hip/thigh connection with bar and a straight hollow body  throughout.

1^st COUNTER SWING- Hips must to a minimum of 30 degrees below the height of the high uneven bar. Make sure to show a straight line from your hands to your hips while maintaining a hollow position.

TAP SWING- show a slightly arched body position at the bottom of the swing. Maintain a straight hollowed body position on the upswing. On the tap swing your feet must reach the height of the high uneven bar

2^nd COUNTER SWING-hips must reach a minimum of 15 degrees below the height of the high bar. The same body position from counter swing 1 is required.

HALF TURN DISMOUNT- must reach a minimum of 45 degrees below the height of the high bar. Complete a half turn before re-grasping the uneven bars.  After the half turn is complete you must re-grasp the bar with free hand.

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.



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.

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!

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.