Game version
Gym follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Low Bar Hang and Tuck
Get used to hanging and pulling your knees up, the very first bar skill for girls and boys.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
With your coach, hang from a low bar with a full grip.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 8 min
- Space
- Gym or court
- Bring
- Low bar, mats, coach
- Level · skill
- Beginner · Swing
The steps
How it works
- With your coach, hang from a low bar with a full grip.
- Pull your knees up to a tuck and hold 3 seconds.
- Lower slowly and step down.
- Do 5 hangs.
Coaching point
Thumbs around, knees up.
Safety: Only in a gym with a qualified coach and proper mats. Never try this at home.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the gym like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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