Regardless of what level you are there are many ways to use a floor bar at home. There are not only many bar drills that can be done, but there are drills for other events as well. Explore these ideas to help make beam an event that your athletes look forward to!
1. Tuck Hold
2. Pike Hold
3. Straddle Hold
4. Plank Hold
5. Upper Body Hollow - Bar at Hips
6. Upper Body Hollow - Bar Above Head
7. Lower Body Hollow - Hands on the Bar (bar on the floor)
8. Hollow Body Hold - Bar at Hips
9. Hollow Body Hold - Bar Above Head
10. Mad Cat Hold (Hands on the bar, knees on the floor)
11. Plank Hold
12. Push Ups (Hands on the bar) - Elbows in
13. Push Ups (Hands on the bar) - Elbows out
14. Lay on Your Back - Tuck Leg Lifts
15. Lay on Your Back - Pike Leg Lifts
16. Lay on Your Back - Straddle Leg lifts
17. Handstand Hold shape on belly - Hands on the Bar
18. Handstand Hold shape on back - Hands on the Bar
19. Handstand Hold shape - Belly to the wall
20. Handstand Hold - Belly to the wall, lift one arm at a time
21. One Arm Handstand Hold - Belly to wall, one arm at side
22. Tuck HS Hold - Hands on the Bar, Knees at Hip Height
23. Pike HS Hold - Hands on the Bar, Feet at Hip Height
24. Single Leg Pike HS Hold - Hands on the Bar, Feet at Hip Height
25. Kick to Handstand - Hands on the Bar, Hold as long as you can
Straddle Cast Handstands
A floor bar is the best way to learn and perfect the proper cast handstand technique!
26. Straddle HS Hold on the Wall - Bottom to the Wall
27. Straddle HS Hold on the Wall - Back Against the Wall
28. Knee to Straddle (The halfway point of the straddle cast)
29. Knee to Handstand
30. Handstand with Back to the Wall - Lower to straddle, return to HS
31. Straddle Bound to Handstand
32. Lay on Your Back - Start with Feet in a Straddle at the Bar, Lower Feet to a Straight Body
33. Wrist Shifts with Straight Arms
34. Kip on Your Back
35. Candle to Pike Compression
36. Standing Straight Arm Push Downs (Think Kip)
37. Standing Straight Arm Lift Ups (Think Clear Hip or Cast Handstand)
38. Handstand Drive to Hollow (Clear Hip)
39. Handstand Step On
40. Handstand Snap On
41. Squat On
42. Pike On
43. Straddle On
44. Hollow Rock with the Bar & Open (Think Clear Hip)
45. Plank, Pirouette to Bridge
46. Knee to Handstand Flip a Hand
47. Knee to Handstand Pirouette
48. Kick to Handstand Short Blind
49. Kick to Handstand Blind Full
50. From your Stomach Pirouette to Back
51. Candle Hold
52. Candle Levers
53. Plank - Slide to Flat - Hands on the Bar
54. Lay on Your Belly - Arch with Bar in Hands, Lift to Hollow (Extended Plank)
55. Bars Arm Routine with Floor Bar in Hands (Add Visualization)
56. Punches Forward/Backward Over the Bar
57. Punches Side to Side Over the Bar
58. Squat Jump - Kiss Your Feet Above the Bar
59. Tight Body Punches - Hold the Bar Above Your Head
60. Pike Sit with Balls of Feet on the Bar - Small Single Leg Lifts, Right
61. Pike Sit with Balls of Feet on the Bar - Small Single Leg Lift, Left
62. Straddle Sit with Right Foot on Bar - Small Single Leg Taps
63. Straddle Sith with Left Foot on Bar - Small Single Leg Taps
64. Standing Shoulder Shrugs - Stomach to the Wall
65. Handstand Shoulder Shrugs - Stomach to the Wall
66. Bar Against the Wall - Bridge Shoulder Shrugs
67. Bar Above Head - Knee to Needle
68. Standing Temper Tantrums with Bar in Your Hands - KEEP CORE TIGHT
69. Jump Over the Bar - Stick Your Landing with Two Feet
70. Jump Over the Bar - Stick Your Landing with Right Foot
71. Jump Over the Bar - Stick Your Landing with Left Foot
72. Lay on Your Belly - Palms on the Bar - Block the Bar - How far can it go?
73. Plank Hold with Beam Hands for Handstand or Back Walkover
74. Plank Hold With Beam Hands for Back Handspring
75. Bridge Hold with Beam Hands for Handstand or Back Walkover
76. Bridge Hold with Beam Hands for Back Handspring
77. Kick to Handstand Hold with Beam Hands for Handstand or Back Walkover
78. Kick to Handstand Hold with Beam Hands for Back Handspring
79. Handstand Hold - Belly to the Wall with Beam Hands for Handstand or Back Walkover
80. Handstand Hold - Belly to the Wall with Beam Hands for Back Handspring
81. Good Leg Lunge Hold on the Bar
82. Other Leg Lunge Hold on the Bar
83. Releve Hold with Both Feet Above Bar
84. Single Leg Releve Hold Above Bar - Right
85. Single Leg Releve Hold Above Bar - Left
86. Single Leg Passe Releve Hold Above Bar - Right
87. Single Leg Passe Releve Hold Above Bar - Right
88. Lay on Your Belly with Bar at Your Bottom - Lift Bar Up and Down
89. Lay on Your Belly with Bar Above Head - Lift Bar Up and Down
90. How long can you hold a HS with your stomach to the wall?
91. How many floor bar push ups can you do?
92. Can you kick to a handstand and hold for 10 seconds or more?
93. Can you kangaroo hop up to the bar?
94. Can you hold a lock on the bar for 30 seconds or more?
95. How many punches can you do over the bar in one minute?
96. How long can you hold a hollow with the bar at your hips?
97. How long can you hold a hollow with the bar above your head?
98. Can you lay on your stomach and lift the bar up 5 inches or more?
99. Using the wall, how many pirouettes can you do without coming down?
100. Kick to a handstand with your hands on the bar, how long can you hold it?
101. Can you come up with a floor bar drill of your own?
Be creative with your floor bar workouts! How many additional drills can you do with your bar?