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Gymnastics Training Article – Cast Handstand on Uneven Bars

Many gymnastics coaches don’t assign enough sport-specific conditioning or don’t understand the mechanics of bars. When a gymnast tries to lunge before her shoulders are in the correct position, her body goes out rather than up. She also has less momentum if she tries to lunge after her legs reach the forward support position with her feet behind her. A gymnast’s legs are not cast as effectively as if she bends forward to see her knees before casting.

A gymnast must see her knees before attempting a cast. Her body must go from a pike position to an almost straight (hollow) position, rather than a straight to arched position for a proper hand throw. In other words, the gymnast must get her shoulders over the bar before she attempts to kick her feet onto the cast. She must push herself well and lean forward enough to place her shoulders in a planche position. Many gymnasts do not understand the concept of keeping their feet in front of the bar (or seeing their feet) outside of the kip before the throw. It is mostly a problem of timing, but also a misunderstanding of momentum and body shapes. With a cast stand, if the timing is right, it will be much easier to create the right shapes.

An arched back is not the correct body position for a standing cast. Many gymnasts vault because they are trying to throw from an already straight shape rather than a compressed shape. Coaches should not allow their gymnasts to throw the arc because it can easily become a bad habit that is very difficult to correct.

So many gymnasts also struggle with this skill because they lack the upper body strength needed to lift their body. The cast lunge is a simulation of the front lateral raise exercise that many exercise enthusiasts perform with only a fraction of their body weight. As a fitness trainer, I have seen many clients struggle with less than 5%-10% of their body weight during this exercise. Even more advanced fitness enthusiasts and bodybuilders use only a fraction of their body weight in this exercise. A gymnast must be able to fully open her shoulder angle with some momentum and enough strength to lift most of her body weight.

Perhaps, knowing this, a gymnastics coach can help their young gymnast progress toward their goal of handstands by allowing small increases in strength when using dumbbells or a barbell for conditioning. A great move would be to use extremely light weights like wooden dowels to teach the mechanics of the casting. Once the mechanics are mastered, the young gymnast can move to a 1.5-2 pound barbell in each hand. Take precautions! Many children, even if they have recently become accustomed to literally throwing their body weight around during gymnastics training, have no experience with using weights for strength training.

Here is one very useful gymnastics drill that simulates a handstand.

Straight arm sit/lift: Have your gymnast sit on the floor with knees bent and back against a padded wall. Next, have them hold two very light dumbbells with their palms facing the floor and the weight resting on the floor until they are ready to begin the exercise. Tell your gymnast to lift their arms forward and up toward the ceiling, simulating a handstand cast. (front side lift) Once at the top of the lift, allow your gymnast to lower the arms/weights by bringing the arms forward and then into a low front position. Be sure to instruct your gymnast to keep the elbows almost straight but not locked on this exercise. Once your gymnast has completed the allotted number of repetitions, have them perform a tight hollow breath on the bar. Remember that it will take time for your gymnast to build the strength to literally lift their body weight using this very small muscle group.

Here is another very useful gymnastic exercise using resistance bands or surgical tubing.

Band Casting: Wrap a therapeutic band or surgical tubing around the base of a very rigid piece of equipment, such as a beam, vault, or rod base. Have your gymnast lie on their back and grasp a belt or surgical tubing. Their feet should be closer to the base than their head and instruct your gymnast to bend their knees. Once your gymnast is in place, tell them to hold the band very tightly as they pull the band from their thighs toward the ceiling and then up toward their head, keeping their arms straight and close to their bodies. At this point, your gymnast’s hands should be touching the floor and their arms should be close to their ears. Once they have completed the upper part of the exercise, allow them to return to the gaze position. Instruct your gymnast to slowly return the band to the ceiling and then down to the thighs. This should also accurately simulate a handstand throw.

After doing these exercises frequently, your gymnast should become more accustomed to the feeling of raising the arms forward and then up to the head for the cast handstand.

Next, find your gymnast to practice the balance beam. Have your gymnast start in the front support on the bar. Once they are in place, instruct them to cast. First, have them bend at the hips and lean forward. Tell your gymnast to look for the knees. Once she sees her knees, instruct your gymnast to kick her legs toward the wall behind her. Tell her to push her hips away from the bar and then push against the bar with her hands and upper body. Remember that your gymnast must remain tight and hollow throughout the skill. Make sure your gymnast leans well over the bar and be prepared for her to collapse if she lacks the necessary strength. Hold her by the front of her shoulder to prevent her from bending her arms except that you can see her legs. Most gymnasts tend to lunge backwards and not up because they fail to lean forward enough. Once your gymnast’s hips are off the bar, you can grab her shins and hold them in a tight, hollow position. Make the necessary corrections at this point. Once you and your gymnast feel comfortable in this position, instruct and help your gymnast to rock forward (planche) and back to build strength in the abdominal and upper body muscles. Once your gymnast is comfortable staying tight and hollow while you rock them back and forth, lift the gymnast to a handstand. (Take precautions! Make sure your gymnast can stay tight and you are strong enough to recognize it.) You may need to add each step over the course of several weeks or months, depending on the gymnast’s individual strength. After achieving the correct handstand position, return the gymnast back to the bar in the front support position. Eventually, your gymnast should be able to complete several repetitions in each round.

Remember that good form is just as important in lunges as it is in any other gymnastic skill. A solid handstand takes a lot of time and effort to achieve, but it can be the difference between a state champion and everyone else. In the book “Gymnastics and conditioning exercises” there are more gymnastic exercises and conditioning exercises for the plaster stand.

Always keep safety in mind when training. Please remember that you are responsible for your own personal safety. If you are a coach, you are responsible for the safety of your athletes.

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