A Front Uprise on Parallel Bars is a fundamental exercise that is performed by gymnasts of all ages to develop upper body strength. However, a front uprise is an advanced-level exercise for those that are not familiar with the upper arm position and requires the ability to maintain a strict posture within a dynamic movement. In order to maximize the power during the ‘uprise’ phase, create the swing from your chest rather than your hips. Scale by performing super dips on the parallel bars.
- begin in a support position with tight core and arms locked out
- initiate a small swing while in a support
- at back end of the arc (when your feet are behind you), begin to bend elbows to dip body down until your upper arm makes contact with the parallel bars
- ensure that you are continuing to create an arc with your toes as you swing from the back and through the bottom while in the upper arm position
- keep your chest and hips open as you cross vertical
- naturally allow your hips and chest scoop into a hollow position and simultaneously extend elbows to finish in a support position with legs in front of you