How to Do a Cast Handstand on Bars

The cast handstand is a gymnastics skill, or trick, performed by female gymnasts on an apparatus called the uneven bars. The uneven bars comprise a high chinning bar about 8 feet off the ground and an identical but lower bar that is about 5 feet off the ground. Both bars are about 8 feet wide. A gymnast who casts a handstand supports herself in an erect position with her belly against the bar, tucks her feet as far under the bar as possible then kicks her straight legs back and flips into a full handstand in one movement. The skill can be demonstrated on either of the two bars.

Things You'll Need

  • Crash pads
  • Uneven bars
  • Bungee cord
  • Spotter
Show More

Instructions

    • 1

      Begin by assuming the front leaning rest or push-up position on a floor and hold the position as long as you can. A cast handstand is a skill that demonstrates your strength as a gymnast; before you can perform the skill, you must become strong enough.

    • 2

      Assume the same position with your hands on the floor and your feet on a 4-foot high stack of crash pads and hold the position for as long as possible. Crash pads are thick, shock absorbing mats that are functionally similar to mattresses.

    • 3

      Mount the lower of the two uneven bars and assume the beginning position for the skill. Practice leaning your upper body over the bar and scissoring the bar with your lower body as you lean over the bar with your upper body.

    • 4

      Stretch a long bungee cord about 3 feet off the floor between the two supports of the lower of the two bars. Assume the beginning position for the skill on the lower bar and practice casting. The bungee cord will help propel you into a higher position than you will achieve by casting with your legs alone and will help you feel the maneuver.

    • 5

      Pile crash pads into a stack about as high as your waist. Face the crash pads with your belly against the pads. Using a spotter, practice casting into a handstand on the top of the stack of crash pads. A spotter is an assistant who helps you accomplish the skill and who will break your fall if you are unsuccessful.

    • 6

      Stand in the middle of a crash pad. Touch your toes and attempt to cast into a handstand from that position.

    • 7

      Arrange crash pads under and around the lower of the uneven bars. Using a spotter, practice propelling yourself as high as possible by casting your legs.

    • 8

      Attempt the skill on the lower of the two uneven bars using crash pads and a spotter. Attempt the skill until you perform it successfully.