Gymnastics
Cast To Handstand Flat Fall
Hit a true handstand shape out of the cast
10 min
4 x 3 casts to flat back (mats stacked behind bar)
Advanced
Why this drill
Builds toward hit a true handstand shape out of the cast.
Instructions
- 1From front support, cast by driving heels up and shoulders open.
- 2Push tall through the shoulders as the body rises to vertical.
- 3Let the body fall flat backward onto stacked mats in a tight line.
- 4Check the shape on every rep — hips open, ribs in, toes up.
What to focus on
Reaching vertical with straight arms before any lean forward.
Recommended reps
4 x 3 casts to flat back (mats stacked behind bar)
Common mistake
Casting out and away instead of up, closing the shoulders early.