An easy way to describe an aerial cartwheel would be a cartwheel with no hands. However, when you go to learn how to do an aerial cartwheel, you quickly realize that doing an aerial cartwheel is much different than doing a cartwheel. The first reason is that an aerial cartwheel gets its power from the gymnast’s legs, whereas the cartwheel uses the gymnast’s arm muscles. So in order to learn how to do an aerial cartwheel, the gymnast has to strengthen and use different muscles.
Another reason why an aerial cartwheel is much different than a regular cartwheel is that it is much more difficult to learn. While the aerial cartwheel is no longer in a compulsory floor routine, it can be used to fulfill the Level 6 Floor requirement of a salto or aerial element. Many gymnasts also use it in their routines at more advanced levels.
What is an Aerial in Gymnastics ?
In gymnastics, an “aerial” refers to a skill where the gymnast flips or rotates in the air without any hands touching the ground. It’s a move that showcases the gymnast’s athleticism, balance, and control. Aerials can come in various forms, such as the aerial cartwheel (also known as a side aerial), aerial walkover, aerial twist, and more. These skills require a high level of coordination, strength, and flexibility to execute properly. Aerials are different than saltos, or front tucks and back tucks, because your legs are straight and separated.
How to do an Aerial Cartwheel Step by Step
1. Mountain Climb
You want to show the mountain climb shape to help you get the power you need for an aerial cartwheel. To get to this shape, start with your dominant leg in front. Then bend both knees, so that your back knee is moving towards the floor and your front knee is facing towards the ceiling. You are going to push with your legs through this shape to the needle kick.
2. Needle Kick
Pushing from the mountain climb shape to the needle kick is what gives you the power you need to push off the floor for your aerial cartwheel. With this motion if you were using a slider it should go flying backwards. So you want to be pushing and driving through your foot to get your leg into the air.
3. Upside Down Straddle
The next step is the part of the aerial that is the cartwheel shape with no hands.
4. Landing
Next land your aerial with your non-dominant leg in front, with your dominant leg coming behind it to land in a lunge.
Now that you’ve learned to the steps to doing an aerial cartwheel, we’re going to give you the exercises you need to strengthen the necessary muscles, along with some drills and tools to help you learn the skill.
Muscles you need for an Aerial Cartwheel
Legs: You need strong leg muscles to do an aerial cartwheel because your legs are what give your body lift and momentum in order to stay in the air.
Core: You also need strong core muscles to perform an aerial cartwheel because you have to be squeezing your core to keep your body tight while you are in the air.
Exercises You Can Do at Home to Strengthen the Muscles you Need for an Aerial
Hip Lift: Hip lifts strengthen your glutes, which you need to push off the ground for your aerial. To do them, lie on your back with your knees bent, your arms at your side and your feet on the ground. Lift your hips toward the ceiling, hold for a second and then lower your hips back to the floor to finish the repetition. Make sure you are keeping your back flat and squeezing your butt.
Kettlebell Deadlift: Kettlebell deadlifts help to strengthen your legs. Stand with your feet about shoulder-width apart. Place a kettlebell between your legs, in line with your ankles. With a straight back, looking in front of you, bend from the hips and reach down to pick up the kettlebell in between your legs. Your shins should be vertical and your lower back should be flat. Then pushing through your legs, return to a standing position.
Squats: Squats are great exercises to help you strengthen the leg muscles you need for an aerial cartwheel. Stand with your feet hip to shoulder-width apart and your toes pointing forwards. Keeping your back straight and your core squeezed, lower yourself with your weight on your heels. It can be easier with your arms extended out straight in front of you parallel to the ground. The goal will be for your thighs to become perpendicular to your calves, but only go as far as you can while controlling the movement. With the weight of your body in your heels, push against the floor and raise yourself back to a standing position in order to complete the repetition.
Lunges: Lunges are a great exercise to do to learn an aerial cartwheel because it mimics the beginning motion of an aerial. To do a lunge, stand with your legs together and your hands on your hips (or if you are using weights with your arms beside you). Your back should be straight and you should be looking in front of you. Step one foot forward and bend both legs until your back leg is almost touching the floor and your front thigh is parallel to the floor. Make sure your front knee is above your ankle, and that your back knee doesn’t touch the floor. Stand up and repeat with the other leg.
Planks: Planks are a great exercise to strengthen your core muscles. You can do a plank exercise from either your wrists or your elbows. When you are in the plank position you want to be squeezing your legs, butt and core. Your shoulders should be over your elbows, and your body should be in a straight line from your head to your feet. As you are squeezing all your muscles and maintaining a straight-body position, make sure to breathe!
Aerial Cartwheel Exercises You Can Do at Home
Needle Kicks: To do a needle kick exercise as a drill for the aerial entry, start from a mountain climber position. This is with one knee on the ground and your other leg in front of you at a 90-degree angle. Then you want to stand up by pushing on your front leg (keeping your other leg behind you), and after you have stood up quickly do a needle kick. This is to practice the motion going into your aerial. You can see this drill in the video above.
Cartwheel Close: You can practice doing cartwheel closes at home, using the lunge motion in the beginning of the cartwheel that you will need to do an aerial. Do a fast cartwheel and land one foot swiftly after the other, pulling the second foot into the first one.
Cartwheel Close with Sliders: You can do the drill shown in the video above at home also — a cartwheel close with sliders. The goal of this drill is to get the sliders to slide back away from your feet. You want to be lunging and moving your feet so fast that the sliders go flying.
Aerial Cartwheel Drills You Should Be Able to do at the Gym
Aerial off a Panel Mat: At the gym you should be able to do an aerial off a raised surface before you learn to do one on the floor. This can be off a panel mat, or into the pit on a mat.
Check out the table below for the home gymnastics equipment that we recommend to help you learn an aerial.
Tools for Learning an Aerial Cartwheel |
Description |
Price |
| Panel Mat | A panel mat is useful for several different aerial cartwheel drills. | $333.44 |
| Sliders | Sliders are a great tool to help you learn an aerial cartwheel. You want to be able to do a cartwheel close drill and have the sliders go flying. | $10.00 |
Aerial Progressions
- Cartwheel – a cartwheel is the base skill for an aerial cartwheel in gymnastics
- Round-off – a round-off is a more beginner skill that will help you learn how to push off your legs
- Fast Cartwheel – a fast cartwheel is a progression to help you learn how to do an aerial
- Aerial Cartwheel – after you have learned these progressions, you can learn an aerial in gymnastics!
Tips for Learning How to Do an Aerial
- Develop Flexibility: Work on improving your overall flexibility, especially in your hips, and legs, as this will help you achieve the necessary body positions during the aerial.
- Strengthen Core & Leg Muscles: A strong core is essential for maintaining balance and control during aerials. Incorporate exercises like planks, hollow body holds, and leg lifts into your training routine. You also need strong leg muscles to push hard off the ground.
- Master the Cartwheel: Ensure you have a solid understanding and proficiency in performing a regular cartwheel before attempting an aerial. This will help you understand the mechanics and body positioning required for the skill.
- Break Down the Skill: Break down the aerial into smaller, manageable steps. Practice each step separately, focusing on proper technique and body alignment. You also want to master and practice drills before attempting an aerial. Gradually progress to combining the steps into the full aerial.
- Spotting and Support: Use a spotter or coach to provide guidance and support as you learn the aerial. They can help you with proper technique, provide safety assistance, and offer feedback to improve your form.
- Practice Drills: Practice the drills we have listed in this article, and master them before moving on to learning an aerial. You can also practice your aerial on a trampoline or tumble trak before moving it to the floor.
- Visualize Success: Mental imagery can be a powerful tool in gymnastics. Visualize yourself successfully executing the aerial with confidence and precision before attempting it physically. Positive visualization can help build confidence and reduce anxiety.
- Focus on Technique: Pay close attention to your technique throughout the learning process. Focus on maintaining proper body alignment, keeping your arms and legs straight, and generating power from your legs to propel yourself into the air.
- Take Safety Precautions: Practice aerials in a safe environment with appropriate padding or landing mats. Start on a soft surface like a gymnastics mat or grass before progressing to harder surfaces.
- Be Patient and Persistent: Learning aerials takes time and consistent effort. Don’t get discouraged by setbacks or frustration. Stay patient, stay positive, and celebrate your progress along the way. With dedication and perseverance, you’ll gradually improve and master the skill.
Common Mistakes when Learning an Aerial Cartwheel in Gymnastics
- Incomplete Rotation: One of the most common mistakes is not rotating the body fully during the aerial cartwheel, resulting in an incomplete rotation and a landing on the back or side instead of on the feet.
- Lack of Height: Failing to generate enough height off the ground can make it challenging to complete the aerial cartwheel. This often occurs due to insufficient power from the legs or an improper mountain climb – needle kick movenemt.
- Overrotation: On the other end of the spectrum, some gymnasts may overrotate during the aerial cartwheel, leading to a landing with too much momentum or even rolling over onto the back.
- Incorrect Body Position: Maintaining proper body alignment throughout the aerial cartwheel is crucial. Common mistakes include bending at the waist, dropping the chest, or letting the legs splay apart, which can affect balance and control. Judges will also take deductions if gymnasts perform aerials with bent legs or non pointed feet in the air.
- Landing with Bent Legs: Landing with bent knees or legs can compromise stability and increase the risk of injury upon impact. It’s essential to focus on landing with straight legs and absorbing the landing with bent knees to protect the joints.
- Insufficient Momentum: Aerial cartwheels require momentum to carry the body through the rotation. Failing to generate enough momentum from the run-up or initial push-off can result in a stalled or incomplete aerial.
- Fear or Hesitation: Fear or hesitation can hinder the execution of an aerial cartwheel, causing the gymnast to hold back or abort the skill mid-air. Overcoming fear and committing fully to the movement are essential for successful execution.
- Poor Timing of Arm Movements: Coordination of arm movements is vital in the aerial cartwheel. Mistakes such as swinging the arms too early or too late can disrupt the rhythm of the skill and affect balance and momentum.
- Lack of Preparation: Attempting an aerial cartwheel without adequate preparation in terms of strength, flexibility, and skill progression can increase the likelihood of mistakes and frustration. It’s important to build a solid foundation of basic skills and conditioning before attempting more advanced maneuvers like the aerial cartwheel.
Frequently Asked Questions
Q: What is an aerial cartwheel?
A: An aerial cartwheel, also known as a side aerial or side somersault, is a gymnastics move where the body rotates sideways in the air while executing a cartwheel motion without hands touching the ground.
Q: Can anyone learn to do an aerial cartwheel, or does it require prior gymnastics experience?
A: While prior gymnastics experience can be helpful, anyone with a good level of fitness, flexibility, and dedication can learn to do an aerial cartwheel with proper guidance and practice.
Q: How do I prepare my body for learning an aerial cartwheel?
A: It’s important to work on flexibility, strength, and coordination. Stretch regularly to improve flexibility, focus on core and upper body strength exercises, and practice basic cartwheels to build coordination.
Q: What are the basic steps involved in performing an aerial cartwheel?
A: The basic steps include running into the cartwheel, kicking off one leg while swinging the other leg up and over, rotating sideways in the air, and landing on the opposite foot.
Q: How can I overcome fear or hesitation when trying an aerial cartwheel?
A: Start by practicing on a soft surface like a gymnastics mat or grass. Break down the movement into smaller steps and gradually increase height and speed as you gain confidence.
Q: Are there any specific drills or exercises to help improve aerial cartwheel technique?
A: Yes, drills such as handstand hops, split jumps, and fast cartwheels can help improve technique and build strength and coordination.
Q: What should I do if I keep falling or failing to execute an aerial cartwheel?
A: Analyze what might be going wrong, seek feedback from a coach or experienced gymnast, and continue practicing drills and progressions to improve technique and confidence. It also doesn’t hurt to work on your leg strength so you can push harder off your front leg!
Q: How long does it typically take to learn how to do an aerial cartwheel?
A: The time it takes to learn varies for each individual, but consistent practice and dedication can lead to progress over weeks or months.
Q: Are there any safety tips I should keep in mind while practicing aerial cartwheels?
A: Always warm up properly before practicing, use proper spotting techniques with a coach when learning, and ensure you have enough space and a suitable surface to practice on to minimize the risk of injury. You should always have an adult coach supervise your practice.
Q: Can I practice an aerial cartwheel at home, or do I need specialized equipment or supervision?
A: You can practice aerial cartwheels at home, but it’s important to have proper guidance and supervision, especially when starting out. A soft surface like a gymnastics mat or grass can help reduce the risk of injury.
Q: Can adults learn to do aerial cartwheels, or is it mainly for children and teenagers?
A: Adults can absolutely learn to do aerial cartwheels with dedication and practice. Age is not a barrier to learning new skills in gymnastics or other physical activities.
Q: How can I incorporate an aerial cartwheel into a dance routine or gymnastics performance?
A: You can incorporate an aerial cartwheel into a dance routine or gymnastics performance by choreographing it to fit the music and seamlessly blending it with other movements and skills. Practice transitions and timing to create a polished performance.
So, if you want to learn how to do an aerial cartwheel, the first step is to strengthen your legs and core muscles. The next step is to practice the needle kicks drill, cartwheel close and cartwheel close with sliders. After you have mastered those drills, try aerials off a raised surface. Once you can do an aerial successfully off a raised surface, you should be able to take your new skill to the floor. I hope the video and exercises are helpful to you and help you learn how to do an aerial cartwheel!
View Comments (72)
I have done an aerial before by my self a few days ago. But now I'm having trouble getting enough height. What do I do?
A high hurdle right before gives you all your height and momentum for an Ariel.
I have done a aeriel cartwheel 2 time so the third time fumbled what will i do to regain it
I’m level 9 so I do it on the beam keeping your leg straight instead of bending it in helps also swing your arms back snd keep the straddle position
Even though I'm a cheerleader you should maybe try one handed cartwheels and learn how to push up your weight
I am a level 8 gymnast. I say you need to get more speed.
This used t be a MAJOR problem for me too. What helped me most was doing one foot toe rises, where you just go on your tippy toes with only one foot on the ground. You can also do jumps like these with one leg bent jumping up and down, making sure to end your leg enough. Hope this helps!
I so wish I was good at gymnastics! I can't seem to get a lot of moves! But I was wondering how do I know if I am a level 1 or 2? (I am a self - taught gymnast.)
If you are willing to join a gymnastics class, I suggest you do so, if you are wanting to learn new skills. If you don't want to join a class, use you tube gymnastics tutorials. They will teach you what you need to know.
To find out what level you are, look up the requirements for each event, compare it to what you have, and whichever one you have the most skills in, is your level! Good luck! :)
how do u do it i thought you were going tell us how to do it
The picture at the top shows you how to do it. Simply lunge forward, push off of your leg, hold yourself with your core in the air, and cartwheel onto the other leg.
Basically it's a cartwheel without your hands, practice with one handsp and then do one hand late, and then you got an ariel!
I am so close to my aerial but my hands go down right when i go up into it.. what can I do to stop that
Either your not going high enough or its fear taking over, maybe trying it off of a panel mat would help. That really helped me get my aerial. Good Luck!
that did not work for me nothing worked for me.
I'm a level 2 gymnast, so what I did to get my aerial without my hands is do and round-off, off of a slightly higher area, such as sidewalk to street (I suggest not doing this because it is dangerous), and keep doing that until your are ready for step 2. Step 2: After you have mastered your round-off, off of a higher area, try hurdling off of the higher area and keep your hands away from the ground for 1 second, then 2 seconds, then 3, then 4, then5, etc. Until you get it. Step 3: Try the same thing same-leveled ground, and you will get it.
Ps, Don't be scared to hurt yourself, try it on a bouncy area such as trampoline, then on ground it your that uncomfortable.
when i keep on trying to do an ariel my hands keep on going down on the ground how do prevent that from happening??? HELP!!!
Don't be afraid to keep you'r hands off the ground if you always put you'r hands down then you will never get it! Just go for it!
in my experience, lifting your hands off the ground will come once you have enough power to actually do an aerial. Putting your hands down is a natural reflex, but once you have the strength to get your aerial without putting your hands down, your hands will naturally stop touching the ground. In the meantime strengthen your legs and core.
I am having extreme trouble getting my ariel, does anyone know how I could get enough momentum and height into my Ariel. I am trying to learn one by doing fast cartwheels.. good idea?
Try having a really long running start and eventually you'll be able to do it without any momentum. That's how I learned it.
Long running starts aren't as helpful as people think. Try just taking a few (1 or 2) powerful steps and a long not high hurdle and you can also try doing it off a block onto lower surface so you have more time to kick you legs over. Hope this helps!
To get your aerial, pretend that the floor is lava. You can't touch the floor or you'll get burned. Your feet, however, have special shoes that can keep you from getting burned. Your hands don't have anything special on them, so if you touch your hands to the floor, then you'll get burned. I know this seems crazy, but I told this to my teammate when she was trying aerials off a panel mat. She hadn't made it yet, but after I told her this, she made it! Try this strategy, it really works! I didn't get my aerial from this strategy, I got my aerial by just not putting my hands on the ground. Do try this though! Good luck with your aerial!
what is the highest limit to do a aerial?
So... I am learning my aerial and I can do it off of a raised surface and I can do it on a trampoline. I am on Xcel Gold team and my teammates and i are trying to get it so that we can take a really cool group photo at the beach. Please help me! I also just want to get my aerial so I can have it in my routine.