Wall Bar Hanging Shapes
Hanging with their backs to the wall bars, students lift their legs into different gymnastics shapes and hold them for a few seconds. They work on grip, shoulder, and core strength, as well as body control while hanging.
How to play
- Place mats under every section of wall bars and assign 2 or 3 students to each section, taking turns: one hangs and the others count (2 min).
- Basic hang: back to the wall bars with feet on the second rung, grip at straight-arm height, take the feet off, and hang for 5 seconds (3 min).
- Tuck shape: while hanging, pull knees to chest and hold 3 seconds; then pedal a bicycle in the air 5 times (3 min).
- L-shape and scissors: lift straight legs as high as possible into an L, then open and close them like scissors; teammates count the seconds (4 min).
- Section challenge: each student puts together a series of 3 shapes in a row without putting their feet down and shows it to the group (3 min).
Rules
- Grip the rung with the thumb wrapped around it, never higher than you can reach with feet on the second rung.
- To come down, put your feet back on the bars first; never jump from the top.
- Only one student on each wall bar section at a time.
- If your hands slip or hurt, come down and rest.
Variations
Easier
Do the shapes with one foot on the bottom rung, lifting just one leg.
Standard
Do the shapes in a full hang, holding each for 3 seconds.
Harder
Hold the L-shape for 5 seconds, or link all three shapes twice in a row.
Adaptations
- Limited mobility: the student grips the wall bars from the wheelchair and does pulls or trunk lifts with the arms.
- Autism: use cards picturing each shape and a visible countdown so the student knows how much time is left.
- Fitness level: students with a weaker grip keep their feet on the bottom rung and hang for less time.
Learning goals
- Hang with a secure grip and active shoulders.
- Make gymnastics shapes with the legs while hanging.
- Strengthen the core and arm muscles in a fun way.
Equipment for a class of 25
- wall bars: 10
- mats: 10
Teacher tip
Check that the wall bars are firmly anchored to the wall. Cue active shoulders instead of dangling like a sack, which protects the joint.
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