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Squat-On & Shoot-Through Drills (Uneven Bars)

Squat-On & Shoot-Through Drills is an intermediate-level uneven bars drill that works on hit apparatus, bent knees and flexed feet. Bring the feet onto or through the bar cleanly after a cast, without the feet or legs catching the bar. Used for transitions to the high bar and for compression skills.

Quick facts

Event
Uneven Bars
Difficulty
intermediate
Equipment
low bar, panel mat, mat, coach spot
Time per round
about 7 minutes
Muscles
Hip Flexors, Core, Shoulders, Triceps, Quadriceps

How to do Squat-On & Shoot-Through Drills

  1. Seated Compression Lifts

    Sit in pike with hands beside the hips and lift the heels off the floor, then in straddle lift the legs. 3 sets of 10.

    Cues: Lean forward · Lift from the hips · Legs straight

  2. Cast and Tuck on a Raised Mat

    From front support, cast and bring the knees in, placing the feet on a panel mat stacked to bar height beside the bar. 8 reps.

    Cues: Cast first · Shoulders over the bar · Knees in fast

  3. Squat-On with Spot

    Cast and squat the feet onto the bar between the hands with a coach spotting. 8 reps.

    Cues: Push the bar down · Hips up · Feet land softly

  4. Straddle-On or Pike-On

    Progress to a straddle-on or pike-on, keeping the legs straight so the feet clear the bar. 5 of each.

    Cues: Higher cast · Straight legs · Toes pointed

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

Fixes these deductions

Builds these skills

Video

Watch a demonstration “How to do a Cast, Squat On - Gold Medal Gymnastics Drills: Bars featuring Coach Amanda Borden” by Gymnastics Tips, on YouTube (opens in a new tab)

Common questions

What does Squat-On & Shoot-Through Drills help with?
Squat-On & Shoot-Through Drills targets hit apparatus, bent knees and flexed feet. Bring the feet onto or through the bar cleanly after a cast, without the feet or legs catching the bar. Used for transitions to the high bar and for compression skills.
What level is Squat-On & Shoot-Through Drills for?
Stickd rates Squat-On & Shoot-Through Drills as an intermediate drill. It is part of the progression for Stalder Circle (typically Level 7-8).

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