WAG Help needed: Clear hips

[S_Flips]

Hi there!

I am a L7 gymnast, and I have a clear hip in my bar routine. I have figured out the rest of the routine, I just can’t seem to figure out the clear hip.

When I go into my clear hip from my cast to handstand, it feels so fast and a little scary. I don’t know when and how to drop and open up to a handstand at the end.

I have tried so many times on the actual bar, and on strap bar, but I think my coach is giving up on me. I could really use some advice. Thank you so much! I also attached a recent video of me attempting it, if that’s helpful.

 

[raenndrops]

In level 7, you don't have to clear hip to handstand. That is a C skill.
Your clear hip is to above horizontal, so it is a B.
Somebody else may be able to help more, but maybe think of it like a back extension roll to handstand ... but on the bars. As a drill, you might even do a few back extension rolls to handstand on the floor and that may help.

Good luck.

 

[sun]

Hi there!

I am a L7 gymnast, and I have a clear hip in my bar routine. I have figured out the rest of the routine, I just can’t seem to figure out the clear hip.

When I go into my clear hip from my cast to handstand, it feels so fast and a little scary. I don’t know when and how to drop and open up to a handstand at the end.

I have tried so many times on the actual bar, and on strap bar, but I think my coach is giving up on me. I could really use some advice. Thank you so much! I also attached a recent video of me attempting it, if that’s helpful.

The problem as I see it is: when you reach the bottom of the swing- the candle position. Your toes are pointed toward the ceiling- now they can't go anywhere else if your goal is handstand. The next thing that happens is you start tilting your head up- then you continue rotating as if it were a back hip circle.

The adjustments I'd like to see:
1. control what your head is doing- maybe try to intentionally avoid looking where you're going and just feel the bar instead.

2. Try to 'STOP' abruptly when you hit the bottom of the clear hip- that candle. Your arms should work the bar, but other than that you shouldn't really move any more. The reaction I expect you to get from suddenly stopping after the strong rotation from the drop is going to be sending you upward towards handstand.

I don't know how to explain how to stop suddenly :') gonna have to use your gymnast skills for that one.

Alternative approach- spend some time trying cast underswing or back hip underswings. Your drop is pretty strong, I bet you do a really big underswing... If you do something between your current clear hip and a gigantic underswing (with a regrip of course), you might get a clear hip to handstand.

Underswing to me is like a clear hip short of handstand- while back hip circle/B clearhip are a mirror: clear hips that are past handstand, so when I have kids who aren't making any progress on the 'past handstand' portion, I will have them spend time on the 'other side' of the circle; the underswing.

Ok last idea- get in strap bar and start doing multiple clear hips in a row. Don't worry about how high they are, just try to get in a good rhythm at first. When they are easy to connect, you can try to accelerate as the set goes on - it will start pulling you into higher angles.

 

[anonymouse_arina]

Hey! So I’m not at all a coach but these are just some things I’m noticing:
- Firstly, I completely agree with what sun said about the “stop” action at the bottom of the candlestick position. Something that might help you achieve this aggressive drop action is getting into a tighter hollow position. Look at these first 2 photos and compare the distance between you and the bar when your torso is at vertical versus how much distance you should be getting in order to go to handstand.

Also, in the next 2 photos, notice how much she is piking her hips right before she shoots up compared to you

Hope this helps and good luck!!