Gymnastics
High-Bar Pike Flyaway
The high-bar pike flyaway is a backward somersault dismount with straight legs folded toward your torso. It develops swing control, body tension, and coordination through 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
- Hang from the bar with an overhand grip slightly wider than shoulder width.
- Build a controlled tap swing using the rhythm established in your flyaway practice.
- Release both hands together during the rising forward swing, traveling away from the bar.
- Fold at your hips into a straight-leg pike as you rotate backward clear of the bar.
- Maintain the pike through the middle of the somersault.
- Extend your hips out of the pike as your feet rotate toward the landing mat.
- Land on both feet with your hips and knees bending to absorb the impact.
Form cues
- Keep your head neutral.
- Squeeze your legs together.
- Keep your arms close during rotation.
- Exhale as you absorb the landing.
Common mistakes
- Pulling toward the barKeep your elbows straight through release rather than pulling the rail toward your chest.
- Piking before releaseDelay the hip fold until after release so your feet do not sweep back toward the rail.
- Opening too earlyReturn to pit practice to establish an opening point that allows enough rotation before landing.
Safety
A mistimed release can cause a bar collision or an uncontrolled fall onto your head, neck, or back. Insufficient rotation or a fatigued landing can also injure your ankles or knees.
- Practice only under a qualified gymnastics instructor with an appropriate spotting arrangement.
- Establish a consistent tucked flyaway and learn the pike version into a landing pit before moving to mats.
- Check bar security and use a fully covered, unobstructed gymnastics landing area.
- Stop when your grip slips, swing rhythm changes, or landing control deteriorates.
If hanging, swinging, or landing causes shoulder, wrist, or back pain, postpone this dismount and seek advice from a physiotherapist or doctor.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics High Bar
- Gymnastics Landing Mat
- Spotting Platform (optional)
Sets and reps
- Sets
- 3–5
- Target
- 1–2 reps
- Rest
- 3 min
Treat each repetition as a separate skill attempt, resetting fully rather than chasing fatigue.