Gymnastics
Uneven-Bar Squat-On Jump to High Bar
The uneven-bar squat-on jump to high bar is a gymnastics transition from a crouch on the low bar to a high-bar catch. It develops coordinated leg drive, grip, and shoulder control.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Settle into a supported squat on the low bar with your feet between your hands.
- Raise your chest over your feet.
- Release your hands from the low bar.
- Jump upward toward the high bar.
- Reach both hands toward the high bar during flight.
- Catch the high bar with both hands in an overhand grip.
- Let your body lengthen into a hanging swing beneath the high bar.
Form cues
- Keep your eyes on the high bar.
- Push evenly through both feet.
- Keep your ribs down.
Common mistakes
- Jumping mostly forwardDrive upward enough to reach the rail without stretching desperately for the catch.
- Catching with deeply bent elbowsMeet the bar with long arms so your body can move smoothly into the swing.
- Throwing the legs apartBring your legs together after takeoff to limit twisting during the catch.
Safety
A missed catch or slipping foot can cause a fall onto the bars or floor, with potentially serious head, neck, or limb injuries. A poorly timed catch can also place sudden stress on the shoulders and elbows.
- Practice only under a qualified gymnastics instructor's supervision with appropriate spotting.
- Have the instructor check rail spacing, apparatus security, and full landing-mat coverage before attempting the transition.
- Establish a reliable low-bar squat-on and controlled high-bar hang before linking them.
- Agree on the swing exit before starting, and stop attempts when grip or jump accuracy deteriorates.
Use supported preparation drills or seek professional advice first if you have shoulder, elbow, or wrist pain, or cannot support your weight comfortably in a hang.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spotting Platform (optional)
- Uneven Bars
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 2 min
Treat each repetition as a separate skill attempt with a full reset rather than continuous conditioning.