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Tap Swing Drills (Uneven Bars)

Tap Swing Drills is an intermediate-level uneven bars drill that works on body alignment, shoulder angle and bent arms. Develop proper tap swing technique for generating power on bars — essential for giants and release moves.

Quick facts

Event
Uneven Bars
Difficulty
intermediate
Equipment
high bar or uneven bars, mat, pit optional
Time per round
about 6 minutes
Muscles
Shoulders, Core, Upper Back, Triceps, Forearms, Hip Flexors

How to do Tap Swing Drills

  1. Long Hang Hollow

    Hang from the bar and hold a hollow body shape with active shoulders. 3 holds of 10 seconds.

    Cues: Active shoulders · Ribs in · Toes pointed

  2. Hollow-Arch Swings

    Swing gently and alternate hollow in front of the bar and arch behind the bar, feeling the shoulder angle change. 10 reps.

    Cues: Hollow in front · Arch behind · Stay controlled

  3. Tap Timing

    Add the tap: pass through the bottom in an arch and kick to hollow as the feet rise. 10 reps with rhythm.

    Cues: Kick at the bottom · Chest in · Keep the rhythm

  4. Tap Swings for Height

    Perform consecutive tap swings trying to raise the height each swing while keeping form. 3 sets of 5.

    Cues: Bigger each swing · Tight legs · Hold the grip

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

Fixes these deductions

Builds these skills

Video

Watch a demonstration “Skill Progressions #12: Tap Swings” by GymTactics, on YouTube (opens in a new tab)

Common questions

What does Tap Swing Drills help with?
Tap Swing Drills targets body alignment, shoulder angle and bent arms. Develop proper tap swing technique for generating power on bars — essential for giants and release moves.
What level is Tap Swing Drills for?
Stickd rates Tap Swing Drills as an intermediate drill. It is part of the progression for Giant (typically Level 7-8), Flyaway Layout (typically Level 7-8), Tkatchev (typically Level 8-9) and Pak Salto (typically Level 7-8).

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