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Clear Hip Circle Drills (Uneven Bars)

Clear Hip Circle Drills is an intermediate-level uneven bars drill that works on body alignment, shoulder angle, pike in body and bent arms. Progressive drills to master the clear hip circle to handstand on bars — essential intermediate-level circling skill.

Quick facts

Event
Uneven Bars
Difficulty
intermediate
Equipment
low bar, mat, coach spot
Time per round
about 3 minutes
Muscles
Core, Shoulders, Upper Back, Forearms, Triceps, Hip Flexors

How to do Clear Hip Circle Drills

  1. Straddle Clear Hip

    Practice clear hip in straddle position — easier to keep hips off bar. Focus on lean-back timing.

    Cues: Straddle legs wide · Lean back aggressively · Arms straight

  2. Clear Hip to Horizontal

    Clear hip circle catching at horizontal. Focus on keeping hips close to bar without touching.

    Cues: Hips close but off bar · Tight core · Catch at horizontal

  3. Clear Hip Past Horizontal

    Build amplitude — clear hip finishing above horizontal. Stronger lean-back and shoulder push.

    Cues: Bigger lean-back · Push through shoulders · Above horizontal finish

  4. Clear Hip to Handstand

    Full clear hip circle to handstand with spot. The goal skill for competition.

    Cues: All the way to handstand · Open shoulders at top · Hold handstand 1 second

Practice this drill under a qualified coach, especially for inversions and flight.

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Skill Progressions #25: Clear Hips 2.0” by GymTactics, on YouTube (opens in a new tab)

Common questions

What does Clear Hip Circle Drills help with?
Clear Hip Circle Drills targets body alignment, shoulder angle, pike in body and bent arms. Progressive drills to master the clear hip circle to handstand on bars — essential intermediate-level circling skill.
What level is Clear Hip Circle Drills for?
Stickd rates Clear Hip Circle Drills as an intermediate drill. It is part of the progression for Clear Hip (typically Level 6-7) and Stalder Circle (typically Level 7-8).

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