Gymnastics Resources for Parents & Gymnasts

Arch	The gymnast’s hips are pushed forward and the chest is open.
Bridge	The gymnast lies on the floor on her back, her hands push off the floor next to her ears and her feet are next to her rear.  She pushes her hips upward, pushing with both arms and legs, to lift her head and body off the floor.  Ideally a bridge should have straight legs and shoulders pushed out over the hands.
Candlestick	The gymnast lies on her back and kicks her feet up to the ceiling as if trying to kick a hole in the roof while balancing on her shoulders.  Her body should be in a straight line from shoulders to toes, hands on the floor for balance.
Handstand	The gymnast is upside down, balancing on her hands.  A good handstand is stretched tall, belly hollow, focus on hands.
Hollow	The gymnast’s hips are turned under, legs are tight chest rounded inward.
Layout	The gymnast is in a straight line, arms by the ears. A layout can be either hollow or arched.
Lunge	The gymnast steps 1 foot forward, bending that knee slightly while the other remains straight.  Her arms should be by her ears so the line from the rear foot to the hands is straight.
Open & Closed Hips	Open hips are in a straight position, almost arching.  Closed hips are piked.
Open & Closed Shoulders	Open shoulders are when the gymnast’s arms are straight up over her ears, creating a straight line.  Closed shoulders are when the gymnast’s arms are low in front of her face or body.
Pike	The gymnast is bent at the hips.
Split, Front & Straddle	In a front split, the gymnast has 1 leg in front & the other in back. Her hips are kept as square as possible.  In a straddle split, legs are out to the side.  There should be a straight line from 1 foot to the other, traveling through her hips.
Straddle	In a straddle a gymnast's legs are separated with neither leg being forward or backward of the other.
Tuck	The gymnast’s knees are bent up toward the chest, feet pointing down.