New to gymnastics and are excited to learn? It’s always exciting when you start go get to learn skills on specific events! Maybe you’re a somewhat seasoned gymnast and you’re wanting to improve your form and height of your cast. Regardless of which of these scenarios you are (or even if you aren’t either!), let’s dive into how to have a really great cast on bars.
Make sure to download your Exercises to Improve Your Bars and 20 Minute Home Bar Workout below!
What is a Cast?
A cast on bars is a really important skill to master. It's required from the lowest levels and as you advance through the levels, you need to make sure you get to the required cast angle in your routine, or you get a deduction. If you're new to gymnastics, you may be wondering, "what exactly is a cast?!".
First, let's check out the equipment we recommend for working on your cast.
Tools for Learning a Cast |
Description |
Price |
| Stability Ball
|
A stability ball is helpful for many cast handstand drills to help your gymnast practice the hollow shape. We've linked a 65mm ball. |
|
| Panel Mat
|
A panel mat is useful for several different aerial cartwheel drills. | |
| Jr Bar Pro Bundle
|
Supports up to 125lbs of weight without additional stabilization required. The perfect combo of equipment for all things bars. |
Now, let's get into what exactly a cast is. A cast is a forward and backward movement that gets your hips off of the bars while your arms remain straight. A cast comes before and after many skills to help you get momentum on bars.
How to do a Cast
You want to keep your arms straight and your body tight in a front support position on the bars, and then swing your legs under the bar and then back behind you, getting as high as you can.
A lot of beginner gymnasts keep their arms are bent, and their bellies are on the bar. It's important to have tight and straight arms. Now that you have straight arms and your belly isn't kissing the bar, you want to lean forward over the bar when your legs come up - if you don't, you will fall backwards. Think of it like a teeter totter - if one side is heavier than the other then you're going to fall. You also want to make sure you have a tight tummy and tight legs - basically, your whole body has to be tight in a cast.
Drills to Improve Casts
Dips - you might be thinking that these are opposite of what we just told you, but you're strengthening the muscles you need to get your arms straight on the bar. If using a bar, you want to lean forward on the bar, pike forward and push backwards so your legs are behind you. This is targeting your triceps. If you don't have a bar, that's okay - just get two chairs and put them on either side of you, keep your legs straight in front of you in a pike and you can do your dips that way.
Push Up/Plank Holds - We recommend doing these on a soft but firm surface, like a panel mat. Try to lean over your hands, each time you do these. You want your elbows over your wrists and your shoulders over your elbows. If this is too easy, put your feet up on a yoga ball.
Push Ups - Keep your body in a nice, tight body position with your shoulders over your elbows and your elbows over your wrists. Lower yourself down until your chest is hovering over the ground. Push back up and repeat.
Tips for Doing a Good Cast on Bars
- Make sure you have good form - straight arms and straight legs with pointed feet. You should also be squeezing your stomach to maintain a tight hollow body position.
- Cast to the right angle for your gymnastics level.
- Keep your body in a straight line. Judges will judge from the lowest point of your cast. You want your body to make a straight line from your head to your toes. Your belly shouldn't be lower than the rest of your body.
- Practice! You need a good cast all the way from level 1 to Elite gymnastics. So keep practicing to get your cast tight and high!
We hope this has been a helpful article for how to learn a cast on bars in gymnastics! Once you have mastered a cast, you can move on to a cast handstand.