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Pak Salto Progressions: Bars Drill

Pak Salto Progressions is an advanced-level uneven bars drill that works on body alignment, release timing and landing. Train the Pak Salto (high bar to low bar transition) — release timing, body position, and catch on low bar.

Quick facts

Event
Uneven Bars
Difficulty
advanced
Equipment
uneven bars, stacked mats, pit optional, coach spot
Time per round
about 6 minutes
Muscles
Shoulders, Core, Forearms, Upper Back, Biceps, Hip Flexors

How to do Pak Salto Progressions

  1. Release Timing from Giants

    With a coach present, practice the swing and release timing from the high bar into the pit or onto mats, releasing at the back of the swing. 10 reps.

    Cues: Release at the back of swing · Hollow body · Eyes on the low bar

  2. Pak Salto to Stacked Mats

    Perform the Pak salto to stacked mats set at low bar height. 8 reps.

    Cues: Arch then hollow · Straight arms · Stay tight

  3. Pak Salto to Low Bar with Spot

    Perform the Pak salto catching the low bar with a coach spotting. 5 reps.

    Cues: See the bar · Catch with straight arms · Hollow on the catch

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

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Pak Progressions” by Gymcoach97, on YouTube (opens in a new tab)

Common questions

What does Pak Salto Progressions help with?
Pak Salto Progressions targets body alignment, release timing and landing. Train the Pak Salto (high bar to low bar transition) — release timing, body position, and catch on low bar.
What level is Pak Salto Progressions for?
Stickd rates Pak Salto Progressions as an advanced drill. It is part of the progression for Pak Salto (typically Level 7-8).

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