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Stalder Circle Drills (Uneven Bars)

Stalder Circle Drills is an advanced-level uneven bars drill that works on body alignment, pike in body and shoulder angle. Progressive drills for the stalder circle on bars — straddle/pike entry, lean back, and finish to handstand.

Quick facts

Event
Uneven Bars
Difficulty
advanced
Equipment
strap bar, low bar, mat, coach spot
Time per round
about 7 minutes
Muscles
Core, Hip Flexors, Shoulders, Hamstrings, Upper Back, Forearms

How to do Stalder Circle Drills

  1. Stalder Press on Floor

    From a straddle stand, lean forward and press up toward handstand with straight legs, using a spotter or blocks as needed. 10 reps.

    Cues: Shoulders forward · Hips high · Legs straight

  2. Stalder on Strap Bar with Spot

    On the strap bar, practice the stalder circle with a coach spotting. Lean back with open shoulders and keep the straddle tight. 8 reps.

    Cues: Lean back · Open shoulders · Tight straddle

  3. Stalder on Low Bar with Spot

    Perform the stalder on the low bar with a coach spotting. 5 reps.

    Cues: Hips close to the bar · Legs clear the bar · Push to handstand

  4. Finish to Handstand

    Focus on finishing the stalder in handstand, not piked. Hold 1-2 seconds when the coach calls it.

    Cues: Open shoulders · Squeeze to handstand · Hold

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

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Stalder strap bar drills” by The Gymnastics Life, on YouTube (opens in a new tab)

Common questions

What does Stalder Circle Drills help with?
Stalder Circle Drills targets body alignment, pike in body and shoulder angle. Progressive drills for the stalder circle on bars — straddle/pike entry, lean back, and finish to handstand.
What level is Stalder Circle Drills for?
Stickd rates Stalder Circle Drills as an advanced drill. It is part of the progression for Stalder Circle (typically Level 7-8).

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