Now add a little power to your hip circles by driving your shoulders and upper back harder around the bar. Notice that when you add a little more effort, more stress is placed on your body position. Until now, you have just been circling the bar quickly and forcefully with straight arms. We can get some lift at the end of the circle by pulling the bar away from the hips. Remember to keep your arms straight when you pull the bar away.
Many gymnasts bend their arms and push on the bar when opening up for a higher position.
Add a little more force each one and try to finish higher each time. Each consecutive free-hip should open more forcefully while you pull upon the bar more aggressively. Now it's time to go for the handstand. Cast higher this time and, after you swing upside-down, open forcefully toward the handstand. If your arms are bending at the end of the circle, go back and repeat some of the earlier drills.