Complete a bar routine
Practice and safely complete a supervised beginner bar routine with warm-up, basic swings, a simple pullover progression, and dismount practice using mats and coach guidance.
Step-by-step guide to perform a supervised beginner bar routine safely
Gymnastics Level 3 Bar Routine Tutorial With Coach Meggin!
Step 1
Put on comfortable athletic clothes and tie your hair back so it won’t get in your way.
Step 2
Place the landing mat fully under the bar so it covers the area where you will land.
Step 3
Ask your coach or adult to check that the bar and mat are secure before you start.
Step 4
Warm up your shoulders by doing 10 arm circles forward.
Step 5
Warm up your shoulders by doing 10 arm circles backward.
Step 6
Warm up your wrists by doing 10 wrist circles clockwise and 10 wrist circles counterclockwise.
Step 7
Jog in place for 30 seconds to get your body moving.
Step 8
Stand facing the bar and practice two slow basic swings while holding the bar with both hands.
Step 9
Hang from the bar in a tuck hang with knees bent while your coach stands ready to spot you.
Step 10
With your coach spotting, pull your chest toward the bar using your arms and core to practice the pullover motion.
Step 11
With coach support, push your hips over the bar so your chest comes over the bar and you end up on top or on the mat.
Step 12
Lower back down into a controlled hang while your coach helps you as needed.
Step 13
From a small controlled swing, release the bar and land on both feet with knees bent while your coach spots you.
Step 14
Repeat the dismount two more times with rests between each attempt while your coach watches and helps.
Step 15
Share a photo or video of your completed bar routine on DIY.org.
Final steps
You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!
Help!?
What can we use if a landing mat is hard to find or if an adult coach isn't available right away?
If you can't get a commercial landing mat, use a thick gymnastics crash mat or two to three folded yoga mats placed fully under the bar and always wait for an adult to check that the bar and mats are secure before starting.
I'm having trouble pulling my chest to the bar for the pullover—what should I try?
Work on the pullover by practicing tuck hangs with knees bent, having your coach give a physical assist or use a resistance band for the pull, and reduce swing size until you can push your hips over the bar safely with coach support.
How can this routine be adapted for younger children or made harder for older kids?
For younger children lower the bar height, add extra mat thickness and continuous hands-on spotting for the tuck hang, pullover, and dismount, while older kids can increase challenge by taking fuller controlled swings, reducing coach support during the pullover, or adding more powerful dismounts as described.
What are simple ways to extend or personalize the bar routine after the basic steps are mastered?
To extend the routine, have the child add a brief straddle sit or leg lift on top of the bar before lowering, mark consistent hand positions on the bar with tape, and film the sequence to share on DIY.org for feedback.
Watch videos on how to perform a supervised beginner bar routine safely
Beginner Gymnastics Bar Skills - 8 Moves Every Gymnast Should Learn
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Beginner Gymnastics Bar Skills - 8 Moves Every Gymnast Should Learn
Gymnastics Lessons for Children - Learn How to Do Bar Skills - Coach Amy Eggleston
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Gymnastics Level 1 Bar Skills
Facts about gymnastics for kids
⏱️ Short, frequent practice sessions (about 10–20 minutes) help kids learn motor skills faster than long, infrequent workouts.
💪 Pullovers are a classic beginner bar skill that build shoulder, arm, and core strength needed for more advanced moves.
🛡️ Using mats and having a coach spot you dramatically lowers the chance of serious falls while learning new bar skills.
🤸♀️ Artistic gymnastics has been part of the modern Olympics for men since 1896 and for women since 1928.
🧘♂️ A 10–15 minute warm-up (light cardio + dynamic stretches) raises heart rate and helps reduce injury risk.
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