GymnasticsCast on High Bar
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The lowdown
From front support on the high bar, lean your shoulders forward and push the bar away so your hips and legs lift off it, then come back to the bar. It powers most of what follows.
GymnasticsHQ calls the cast probably the most important thing on bars, because it gives every other trick its power.
Tips
Lift your hips, not just your legs, and keep your body tight. Start with small casts and come back to the bar under control.
Why it isn't working4 common mistakes
Swinging the legs without lifting hips. Lean over the bar and push down so your hips rise.
Bending the arms. Lock your elbows and push the bar away.
Going backwards instead of up. Keep your shoulders leaning forwards over the bar as you lift.
Loose, soft body. Squeeze into a tight hollow from shoulders to toes.
The road to it2 steps
- Cast on High BarYou are here
Where it sits
Why it's Gold: It needs shoulders strong enough to lean over the bar and push. It is a small move, but almost every later bar trick depends on it.