The 180º side vault is one of the simplest dynamics tricks, and a good way to get started with this type of movements. It is also a trick that you will later use as a resource to change direction in your freestyle combinations. It does not require too much basic force, which we will be working through the different phases. We recommend having a low bar to practice progressions, and using bars that are located on soft ground or placing a mat if possible for more safety.

180 over the bar

In this phase you will learn the necessary swing for the 180º side vault, which in the future will serve you for other tricks both in bar and parallels. We will also check that you have enough strength to make the following progressions.

First contact and preparation

In this phase we will begin to place a leg on the bar, after the impulse, to raise your hips and get ready to move to the other side. We will continue reinforcing the basic exercises.

Leg assisted

In this phase we will go over the bar. To do this we will help ourselves with one leg and complete the movement by crossing to the other side and placing our hands correctly. Also, we will begin to reinforce the pullover to use it when we have to do the 180º side vault on the high bar.

One leg 180º side vault

In this phase we will perform the full movement, without the help of our legs. We will also continue working on the pullover to ensure that later we can do it in high bar.

Low bar 180º side vault

In this phase we will finish mastering the movement. To climb onto the high bar you can use the pullover we have been working on or you can use your muscle up or Olympic muscle up.

180 over the bar

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180 over the bar

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