From the pike support on upper arms, the gymnast dynamically raises the lower limbs upwards, gaining the necessary speed. By subsequent tightening the body's core and pushing the arms into the bars, the torso elevates. At the same time, the gymnast splits his legs to complete the element in the straddle sit.

View of the practitioner

From the mechanical point of view, the law of conservation of momentum is the basis of the element. During the swing, the lower limbs gain momentum, which is then transferred to the torso through the stiffening of the body which then gains upward and forward velocity. The lift is also supported by the mechanical work done by the arm muscles in the transition from flexion to extension.

• Insufficiently tightened centre of the body.
• Insufficient height of the hips in the initial position.

• Physical preparation 1

  For the element it is important to have a tightened body during the swing and strengthened upper limbs.

  Parallel bars 1 – Simple support
• Physical preparation 2

  Practice pike lying position on the floor.

• Physical preparation 3

  Raise up repeatedly is the upper arm hang to strengthen the adductors.

• Physical preparation 4

  Stretch the hamstrings in a deep forward bend on a Swedish bench.

• Drill 1

  First, we practice separately only the transition from the upper arm hang position to the pike support on upper arms.

• Drill 2

  Perform the whole element with assistance, then without it.

Assistance is provided by applying pressure under bars with one hand to back and with other hand to the shoulder blades.