The gymnast is in a arched position after his feet together have taken off the ground during the front long swing. This is followed by a fast hip flexion, which the gymnast does not stop. On the contrary, the active action of the abdominal muscles and the adductors of the arms support this movement and raise even the hips upwards.At the highest point of the front long swing, the gymnast completes the movement to the inverted pike hang.

• Varianty cviku

The gymnast lifts the weight of his body upwards during the transition from the hang to the inverted pike hang position, while increasing his potential energy. For this activity he uses kinetic energy, which is determined by the velocity of movement during the front long swing. He also benefits from the elastic potential energy accumulated in the body when it is arched. During the transition from arching to flexion, this energy is converted into potential energy, thus resulting in an elevation of body position.

• Head extension.
• Hip flexion without raising the hips upwards.
• Incorrect inclination of the body in an inverted pike hang.

• Physical preparation 1

  Stretch the hamstrings in a deep forward bend.

• Physical preparation 2

  Strengthened abdominal muscles and hip flexors are a prerequisite for a quick lift of the lower limbs during the element. The easiest way is to raise legs into a pike lying position on the ground. Than, do L-sit on a ladder.

• Drill 1

  A easier variation is the inverted pike hang on still rings. After mastering this element, practice inverted pike hang in long swing.