1. Drills
  2. /Uneven Bars
  3. /Glide Swing Drills

Glide Swing Drills (Uneven Bars)

Glide Swing Drills is a beginner-level uneven bars drill that works on bent arms, pike in body and body alignment. Learn proper glide swing mechanics on bars — the foundation for kips and circling skills.

Quick facts

Event
Uneven Bars
Difficulty
beginner
Equipment
low bar, mat
Time per round
about 2 minutes
Muscles
Core, Hip Flexors, Shoulders, Forearms, Upper Back

How to do Glide Swing Drills

  1. Pike Hang Position

    From a hang, lift legs to pike position (90 degrees). Hold for 5 seconds. This builds the strength needed for the glide.

    Cues: Legs to 90 degrees · Straight arms · Hold 5 seconds

  2. Glide Extension

    From hang, push hips forward while extending legs under and past the bar. Reach for maximum extension.

    Cues: Hips forward · Legs extend under bar · Maximum reach

  3. Swing Back

    From the glide, swing back to a hang position. Control the swing — don't let momentum carry you.

    Cues: Controlled return · Arms straight · Core engaged

  4. Full Glide Swings

    Combine the glide and swing into rhythmic repetitions. Build smooth tempo. 15 reps total.

    Cues: Smooth rhythm · 15 reps · Arms always straight

Fixes these deductions

Builds these skills

  • Kip typically Level 4-5

Video

Watch a demonstration “Glide Swing Drills” by NVG Girls Team Training Videos, on YouTube (opens in a new tab)

Common questions

What does Glide Swing Drills help with?
Glide Swing Drills targets bent arms, pike in body and body alignment. Learn proper glide swing mechanics on bars — the foundation for kips and circling skills.
What level is Glide Swing Drills for?
Stickd rates Glide Swing Drills as a beginner drill. It is part of the progression for Kip (typically Level 4-5).

Related drills