The gymnast stands on his full feet so that he holds the rings with his extended arms up. The gymnast then steps back and begins the element from a toe stand. He takes off, makes a flexion in his hips and when passing the vertical position he bounces off the ground with the feet together or with two steps.Then the legs kick forward into a front long swing, which is finished with a front swing. That means that the body is slightly flexed, arms are stretched, slightly rotated inwards, head is slightly flexed to see the toes. Going backwards, the gymnast arches and prepares for a step backward. When both feet are on the ground, his arms overtake hips and legs. After the takeoff, the gymnast arches and rises his legs, arms are stretched and sligtely rotated outward. Going forward, the whole circle is repeated with a higher amplitude and velocity. Dismount from the long swing should follow the highest back swing position.

The basis of the long swing is the pendulum movement of the apparatus synchronised with the movement of the gymnast. From a mechanical point of view, we can talk about forced oscillation, where each rebound from the ground is an external force applied to the pendulum with the same frequency as its natural frequency. Each impulse adds a certain amount of energy to the pendulum, thanks to which the amplitude of the swing increases.

• Incompletion of the long swing with a front or back swing.
• Poor timing of the movement.
• Early take off from the ground, bent arms.

• Physical preparation 1

  Stretching the pectoral muscles is important. Exercises can be done in pairs.

• Physical preparation 2

  Another option is to stretch the pectoral muscles using an expander.

• Drill 1

  Begin by practicing the movement of the shoulders.

• Drill 2

  Practice the transition from the body extension to the flexion and back on the bar by oscillating.