Regardless of what level you are there are many ways to use a floor bar at home. There are not only many bar drills that can be done, but there are drills for other events as well. Explore these ideas to help make beam an event that your athletes look forward to!
Working on building strength will help you master new skills quicker! Try doing each exercise for 15 seconds. Work your way up to 30 sec.
- Tuck Hold
- Pike Hold
- Straddle Hold
- Plank Hold
- Upper Body Hollow - Bar at Hips
- Upper Body Hollow - Bar Above Head
- Lower Body Hollow - Hands on the Bar (bar on the floor)
- Hollow Body Hold - Bar at Hips
- Hollow Body Hold - Bar Above Head
- Mad Cat Hold (Hands on the bar, knees on the floor)
- Plank Hold
- Push Ups (Hands on the bar) - Elbows in
- Push Ups (Hands on the bar) - Elbows out
- Lay on Your Back - Tuck Leg Lifts
- Lay on Your Back - Pike Leg Lifts
- Lay on Your Back - Straddle Leg lifts
A good handstand is essential in gymnastics, it is performed on every event. It is not only important to learn to hold a handstand, a gymnast must also work on perfecting their shape.
17. Handstand Hold shape on belly - Hands on the Bar
18. Handstand Hold shape on back - Hands on the Bar
19. Handstand Hold shape - Belly to the wall
20. Handstand Hold - Belly to the wall, lift one arm at a time
21. One Arm Handstand Hold - Belly to wall, one arm at side
22. Tuck HS Hold - Hands on the Bar, Knees at Hip Height
23. Pike HS Hold - Hands on the Bar, Feet at Hip Height
24. Single Leg Pike HS Hold - Hands on the Bar, Feet at Hip Height
25. Kick to Handstand - Hands on the Bar, Hold as long as you can
Straddle Cast Handstands
A floor bar is the best way to learn and perfect the proper cast handstand technique!
26. Straddle HS Hold on the Wall - Bottom to the Wall
27. Straddle HS Hold on the Wall - Back Against the Wall
28. Knee to Straddle (The halfway point of the straddle cast)
29. Knee to Handstand
30. Handstand with Back to the Wall - Lower to straddle, return to HS
31. Straddle Bound to Handstand
32. Lay on Your Back - Start with Feet in a Straddle at the Bar, Lower Feet to a Straight Body
Of course, you can use your floor bar to practice many bar skills. You can work simple techniques like wrist shifting all the up to advanced skills like full pirouettes.
33. Wrist Shifts with Straight Arms
34. Kip on Your Back
35. Candle to Pike Compression
36. Standing Straight Arm Push Downs (Think Kip)
37. Standing Straight Arm Lift Ups (Think Clear Hip or Cast Handstand)
38. Handstand Drive to Hollow (Clear Hip)
39. Handstand Step On
40. Handstand Snap On
41. Squat On
42. Pike On
43. Straddle On
44. Hollow Rock with the Bar & Open (Think Clear Hip)
45. Plank, Pirouette to Bridge
46. Knee to Handstand Flip a Hand
47. Knee to Handstand Pirouette
48. Kick to Handstand Short Blind
49. Kick to Handstand Blind Full
50. From your Stomach Pirouette to Back
51. Candle Hold
52. Candle Levers
53. Plank - Slide to Flat - Hands on the Bar
54. Lay on Your Belly - Arch with Bar in Hands, Lift to Hollow (Extended Plank)
55. Bars Arm Routine with Floor Bar in Hands (Add Visualization)
Jumping and Punching
Punching quickly through the feet is a skill required for great tumbling, vaulting and beam dismounting. Use your floor bar to punch over. Remember to point your feet each time they leave the floor.
56. Punches Forward/Backward Over the Bar
57. Punches Side to Side Over the Bar
58. Squat Jump - Kiss Your Feet Above the Bar
59. Tight Body Punches - Hold the Bar Above Your Head
Gymnasts are always working on ways to have better form. These simple exercises can make a big difference. Gymnasts who are able to squeeze their legs to make them completely straight will have many less deductions.
60. Pike Sit with Balls of Feet on the Bar - Small Single Leg Lifts, Right
61. Pike Sit with Balls of Feet on the Bar - Small Single Leg Lift, Left
62. Straddle Sit with Right Foot on Bar - Small Single Leg Taps
63. Straddle Sith with Left Foot on Bar - Small Single Leg Taps
The floor bar can be used to work on blocking, arm speed and even drills for sticking the landing.
64. Standing Shoulder Shrugs - Stomach to the Wall
65. Handstand Shoulder Shrugs - Stomach to the Wall
66. Bar Against the Wall - Bridge Shoulder Shrugs
67. Bar Above Head - Knee to Needle
68. Standing Temper Tantrums with Bar in Your Hands - KEEP CORE TIGHT
69. Jump Over the Bar - Stick Your Landing with Two Feet
70. Jump Over the Bar - Stick Your Landing with Right Foot
71. Jump Over the Bar - Stick Your Landing with Left Foot
72. Lay on Your Belly - Palms on the Bar - Block the Bar - How far can it go?
Using your floor bar, you can work on building the shoulder strength and flexibility that is required to hold handstands and do back handsprings on the beam.
73. Plank Hold with Beam Hands for Handstand or Back Walkover
74. Plank Hold With Beam Hands for Back Handspring
75. Bridge Hold with Beam Hands for Handstand or Back Walkover
76. Bridge Hold with Beam Hands for Back Handspring
77. Kick to Handstand Hold with Beam Hands for Handstand or Back Walkover
78. Kick to Handstand Hold with Beam Hands for Back Handspring
79. Handstand Hold - Belly to the Wall with Beam Hands for Handstand or Back Walkover
80. Handstand Hold - Belly to the Wall with Beam Hands for Back Handspring
81. Good Leg Lunge Hold on the Bar
82. Other Leg Lunge Hold on the Bar
Turns and Footwork
Turns and footwork play a big role on floor and beam. Use your floor bar to improve your releve.
83. Releve Hold with Both Feet Above Bar
84. Single Leg Releve Hold Above Bar - Right
85. Single Leg Releve Hold Above Bar - Left
86. Single Leg Passe Releve Hold Above Bar - Right
87. Single Leg Passe Releve Hold Above Bar - Right
Try these exercises to increase shoulder flexibility. Shoulder flexibility will help your vaulting, tumbling, beam back walkovers and bar swings.
88. Lay on Your Belly with Bar at Your Bottom - Lift Bar Up and Down
89. Lay on Your Belly with Bar Above Head - Lift Bar Up and Down
Floor Bar Challenges
Check out these challenges using your floor bar.
90. How long can you hold a HS with your stomach to the wall?
91. How many floor bar push ups can you do?
92. Can you kick to a handstand and hold for 10 seconds or more?
93. Can you kangaroo hop up to the bar?
94. Can you hold a lock on the bar for 30 seconds or more?
95. How many punches can you do over the bar in one minute?
96. How long can you hold a hollow with the bar at your hips?
97. How long can you hold a hollow with the bar above your head?
98. Can you lay on your stomach and lift the bar up 5 inches or more?
99. Using the wall, how many pirouettes can you do without coming down?
100. Kick to a handstand with your hands on the bar, how long can you hold it?
101. Can you come up with a floor bar drill of your own?
Be creative with your floor bar workouts! How many additional drills can you do with your bar?