He Put His Arm Around Me And.Held My.Hand.Watching.A.Movie Gymnastics Training Article – Cast Handstand on Uneven Bars

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Gymnastics Training Article – Cast Handstand on Uneven Bars

Many gymnastics coaches do not allocate enough sport-specific conditioning or understand the mechanics of the bar cast. When the gymnast tries to cast before her shoulders are in the correct position, her body goes out and not up. She also has less momentum if she tries to cast after her feet reach the front support position with her feet behind her. The gymnast’s legs don’t have as effective a cast as she does when she leans forward to see her knees before she throws.

A gymnast must see her knees before attempting a cast. Her body must go from a pike position to an almost straight (hollow) position and not straight to arches for a correct cast handstand. In other words, a gymnast must move her shoulders over the bar before she attempts to kick her legs because of the cast. She must compress 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 cast. It’s mostly a matter of timing, but also a lack of understanding of momentum and body shapes. With the cast hand position, 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 handstand cast. Many gymnasts are arched because they are trying to cast a form that is already straight and not from the compressed form. Coaches should not allow their gymnasts to cast with a bow 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 required to lift their body. The cast handstand is a simulation of the front lateral raise exercise that many exercise enthusiasts perform with only a fraction of their weight. As a fitness trainer, I have seen many female clients struggle with less than 5%-10% of their body weight during this exercise. Even more advanced fitness enthusiasts and bodybuilders only use a fraction of their body weight in this exercise. A gymnast must be able to fully open the shoulder angle with some momentum and enough strength to lift most of her body weight.

Perhaps, knowing this, the gymnastics coach can help his young gymnast progress toward her goal of the cast handstand by allowing for small increases in strength when using a barbell or toning bar for conditioning. An excellent step would be to use extremely light weights, such as wooden dowels to teach the mechanics of the cast. Once the mechanics are mastered, the young gymnast can graduate with a 1.5 – 2 pound dumbbell in each hand. Take precautions! Many children, although recently accustomed to throwing their body weight during gymnastics training, have no experience using weights for strength training.

Here is a very useful calisthenics exercise that simulates the handstand in a cast.

Straight arm raise/lift: Have your exerciser sit on the floor with knees bent and back against a padded wall. Then have them hold two very light dumbbells with their palms facing the floor and the dumbbells resting on the floor until they are ready to begin the exercise. Instruct your gymnast to raise their arms forward and up toward the ceiling, while simulating the handstand cast. (Front Lateral Lift) Once at the top of the lift, allow your gymnast to lower the arms / dumbbells 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 for this exercise. After your gymnast has done an allotted number of repetitions, have them perform tight hollow casts on bars. Remember, it will take time for your gymnast to build up the strength to lift their body weight using this very small muscle group.

Here’s another very useful calisthenics exercise is using exercise bands or surgical tubing as resistance.

Band Casting: Wrap a treatment band or surgical tube around the base of a very stable piece of equipment, such as a beam, vault, or pole base. Have your exerciser lie on their back and hold the band or surgical tube. 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, instruct them to hold the band very tightly as they pull the band from their hips toward the ceiling and then up toward their head while keeping their arms straight and close to their body. At this point your gymnast’s hands should be touching the floor and their arms should be close to their ears. After they have completed the top part of the exercise, allow them to return to the staring position. Instruct your gymnast to slowly bring the band back toward the ceiling and then down toward the hips. It should also closely resemble the handstand cast.

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

Next, find your gymnast for some cast handstands on bars. Have your gymnast start with a front support on the bar. Once they are in place, have them cast. First, have them bend at the hips and lean forward. Instruct your gymnast to look for her knees. Once she can see her knees, have your gymnast kick her legs toward the wall behind her. Instruct her to push her hips off the bar and then push the bar down with her hands and upper body. Remember, your gymnast must remain tight and hollow throughout the skill. Make sure your gymnast is leaning well over the bar and be prepared for her to collapse if she doesn’t have the necessary strength. Hold the front of her shoulder to prevent her arms from bending in addition to identifying her legs. Most gymnasts have a tendency to throw backwards and not go up because they can’t lean forward enough. Once your gymnast’s hips come off the bar, you can grab her calves and hold them in a tight, hollow position. Make any necessary corrections at this point. Once you and your gymnast feel comfortable with this position, allow and help your gymnast swing forward (planche) and back to build strength in her abdominal and upper back muscles. Once your gymnast is comfortable staying tight and hollow while you rock them back and forth, lift your gymnast into handstand. (Take precautions! Make sure your gymnast can stay tight and that you are strong enough to recognize.) You may need to add each step over several weeks or months, depending on the gymnast’s individual strength. Once the correct handstand position is achieved, return the gymnast back to the bar in a front support position. Eventually, your gymnast should be able to perform several repetitions per round.

Remember, good form is essential while in the cast just like with any other gymnastics skill. The cast handstand requires a lot of time and effort to achieve, but it can make the difference between the national champion and all the rest. There are more gymnastic exercises and conditioning exercises for plaster handstands in the book “Gymnastics and Conditioning Exercises”.

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

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