Gymnasts Xcel platinum bars

[Jmh_gymnast]

I competed on gold for the past two years and my coaches are planning on moving me up to platinum. I think I have everything I need on all of the events except for bars. Bars used to be my best event (when I was in silver) scoring 9.8s almost every meet. Now I am struggling with my kip cast connection and I can’t seem to get my cast high enough. I’m also struggling on my free hip/clear hip. I can do it but my arms are always extremely bent and I always hit my feet on the kip back up. Also can I do a regular flyaway for my dismount? Any advice is welcome. Thanks

 

[Coachcoco]

Hi! For your flyaway question: a tucked flyaway will do for platinum. You'll just want to make sure you do it from a cast- push away or one tap swing. In platinum you may do one tap swing without an extra swing deduction.
Bars is almost always the biggest hurdle for the girls I coach. All I can say about that is be patient, and strength strength strength!!! Make sure you're doing all the side stations correctly. I find my girls that don't skip drills and focus on their shaping and strength side stations tend to progress faster then girls that either skip them or rush through because they think they're not important.
Good luck, I truly hope you keep working hard to improve!

 

[raenndrops]

If necessary, move your clear hip circle to the high bar. Then you won't hit your feet. You also wouldn't have to kip back out of it.

 

[Gymnastics15]

Bars is a lot of strength, last season when i was a xcel platuium, my bars would have never improved if i didn't improve my strength. I did these at home, and at the gym(if they were assigned or not)That's how I jumped my bar score from a 8.200- 9.650. lemon squeezes, pike holds, v ups, and leg lifts are all great exercises, that you should be doing daily.