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Gymnastics

High-Bar Long Hang Swing

The high-bar long hang swing is a controlled forward-and-back swing beneath a gymnastics bar with straight arms. It trains grip endurance, shoulder control, and whole-body tension.

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

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 2 min
Video by Deep Tokyo Soloing on YouTube

How to do it

  1. Grasp the bar with an overhand grip slightly wider than shoulder width from a stable mounting platform.
  2. Lower yourself into a straight-arm hang with your feet clear of the platform.
  3. Start a small swing using a gentle shift between a slight arch and a rounded, ribs-in body shape.
  4. Let your body travel forward and backward beneath the bar with your arms straight.
  5. Reduce the swing over successive passes until you are nearly still.
  6. Return to the mounting platform with assistance.

Form cues

  • Keep your legs together
  • Let your head follow your torso
  • Stay centered beneath your hands

Common mistakes

  • Pulling with bent elbowsKeep your elbows extended rather than pulling yourself toward the bar.
  • Kicking from the kneesKeep your knees straight so the shape change comes from your trunk rather than a leg kick.
  • Excessive lower-back archUse a shallow arch instead of forcing your lower back into a deep bend.

Safety

Losing your grip can cause a fall from height, particularly as fatigue builds. Large or jerky swings can overload your shoulders while your full bodyweight hangs from the bar.

  • Practice under qualified gymnastics supervision with a trained spotter.
  • Check bar security, landing-mat coverage, and clearance throughout the swing path.
  • Agree on an assisted mounting and exit plan before leaving the platform; do not improvise a release.
  • Keep early sets small and short, ending before your grip starts slipping or your swing becomes uncontrolled.

If hanging causes shoulder, elbow, or wrist pain, or you cannot maintain a secure straight-arm hang, use supported hanging practice and seek qualified guidance before swinging.

Muscles worked

Front
Back

Primary muscles

  • Lats
  • Shoulders

Secondary muscles

  • Abs
  • Forearms

Equipment

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

Sets and reps

Sets
2–3
Target
4–6 reps
Rest
2 min

Count one complete forward-and-back swing as one rep.

Variations

Harder