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Gymnastics

High-Bar Flyaway

The high-bar flyaway is a tucked backward somersault dismount from a forward swing. It develops aerial body control and coordination through the release, rotation, and landing.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 3 min

How to do it

  1. Hang from the bar with an overhand grip, hands about shoulder-width apart.
  2. Build a controlled swing using the amplitude you have practiced for this dismount.
  3. Let your feet rise in front of you on the forward upswing.
  4. Release both hands together at your practiced release point while traveling upward and away from the bar.
  5. Draw your knees toward your chest into a backward tuck after clearing the bar.
  6. Locate the landing mat as you rotate.
  7. Open your tuck as you approach an upright landing position.
  8. Land on both feet with your hips and knees bending to absorb the impact.

Form cues

  • Keep your head neutral
  • Keep your knees together
  • Make the landing quiet

Common mistakes

  • Pulling toward the barKeep your elbows straight through the final swing rather than pulling your chest toward the rail.
  • Changing release timing between attemptsReturn to supervised landing-pit drills until your swing and release are repeatable.
  • Throwing your head backwardLet the swing generate rotation rather than trying to start the somersault with your neck.

Safety

A mistimed release or premature tuck can send you into the bar or cause a head-first landing, risking serious head, neck, or spinal injury. Grip fatigue can also cause an unintended fall.

  • Do not attempt this from written instructions alone; work under a qualified gymnastics instructor with a trained spotter.
  • Check that the bar is secure and the appropriate landing mats are secured without gaps or obstacles.
  • Master supervised flyaway progressions into a landing pit before attempting a mat landing.
  • End practice when your grip weakens or your swing becomes inconsistent.

If you have shoulder, wrist, neck, or back symptoms, or dizziness during rotation, get medical or physiotherapy advice before attempting this dismount.

Muscles worked

Front
Back

Primary muscles

  • Abs
  • Lats

Secondary muscles

  • Forearms
  • Front Delts
  • Glutes

Equipment

  • Gymnastics High Bar
  • Gymnastics Landing Mat
  • Spotting Platform (optional)

Sets and reps

Sets
2–3
Target
1–3 reps
Rest
3 min

Treat each rep as a separate attempt with a full reset, prioritizing consistency over volume.

Variations

Easier

Harder