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Gymnastics

Parallel-Bar Straddle Cut

The parallel-bar straddle cut is a gymnastics skill that passes your legs around your hands before returning to support. It challenges shoulder support strength, hip control, and coordination.

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

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Start in straight-arm support between the rails, with your legs together beneath you.
  2. Build a small, controlled swing.
  3. Lift your straight legs forward above rail height on the forward swing.
  4. Open your legs into a wide straddle outside the rails.
  5. Push down on the rails to raise your hips.
  6. Release your hands briefly as your straddled legs sweep backward outside your arms.
  7. Regrasp the rails as your legs clear your hands.
  8. Bring your legs together beneath you in straight-arm support.

Form cues

  • Point your toes.
  • Stay tall through your shoulders.
  • Keep both hips level.

Common mistakes

  • Using an oversized swingUse only enough swing to create clearance without losing control of your body.
  • Forcing inadequate leg clearancePractice assisted straddle-clearance drills before attempting the full cut.
  • Catching with collapsing elbowsReturn to supported catch drills until you can accept your bodyweight without your arms buckling.

Safety

Mistiming the hand release or missing the regrasp can cause a fall onto or between the rails. Insufficient clearance can strike your legs against the bars, while a poorly controlled catch can overload your wrists, elbows, or shoulders.

  • Use secured, adjustable low bars with suitable gymnastics landing mats covering the fall area.
  • Learn the release and catch through assisted progressions with a qualified gymnastics spotter; do not attempt your first cuts alone.
  • Establish reliable straight-arm support, controlled support swings, and a comfortable straddle position before progressing.
  • End the set when grip, timing, or support strength begins to deteriorate.

If you have wrist, elbow, shoulder, or hip pain, choose supported drills and seek advice from a physiotherapist before attempting the full skill.

Muscles worked

Front
Back

Primary muscles

  • Front Delts
  • Triceps

Secondary muscles

  • Abs
  • Hip Flexors
  • Serratus Anterior

Equipment

  • Gymnastics Landing Mat
  • Gymnastics Parallel Bars
  • Spotting Platform (optional)

Sets and reps

Sets
3–5
Target
1–3 reps
Rest
2 min

Treat these as skill attempts with a full reset between repetitions, not an endurance set.