Learn How To Do A Cartwheel: A Step-By-Step Guide With Common Mistakes, Variations and Benefits
Cartwheels are a fun and impressive gymnastics move that can be learned by anyone with some practice. They are a great way to improve flexibility, coordination, strength, and balance, and not to mention, they are fun to perform. In this article, we will provide you with a comprehensive guide to help you learn how to do a cartwheel. We will cover everything from preparing mentally and physically to executing the move, as well as common mistakes, variations, and benefits of performing this move.
Step-by-step guide
Before attempting a cartwheel, you should first warm up and stretch to prevent injury. Starting with a few warm-up exercises such as running in place, jumping jacks, or stretching exercises such as toe touches, arm circles, and lunges can help limber up your muscles and prepare you for the cartwheel. After you are all warmed up, you are ready to start learning how to perform a cartwheel.
Step 1: Start in a lunge position with your dominant leg in front.
The lunge position helps with balance and sets up your body to prepare for the cartwheel. Use your dominant leg to lunge forward and place your hands on the ground shoulder-width apart. Your front knee should be bent at a 90-degree angle, and your back leg should be straight. Your feet should be pointed straight ahead, and your hands should be directly under your shoulders.
Step 2: Place your hands on the ground shoulder-width apart.
Once in the lunge position, place your hands on the ground shoulder-width apart with fingers pointed forward. Your arms should be straight, and your elbows should not be bent. Keep your head up and look forward.
Step 3: Kick your non-dominant leg up and over your body.
As you lift your non-dominant leg, make sure it stays as straight as possible. You want to kick your leg up as high as you can while keeping your balance. Your leg will travel over your head and towards the ground on the opposite side of your body. Your head should follow your legs throughout the movement.
Step 4: Follow with your dominant leg.
After you kick your non-dominant leg over your head, your dominant leg should quickly follow. Your dominant leg should kick up and over your head towards the ground on the opposite side of your body. Keep your legs straight and pointed throughout the movement, and keep your head up and looking forward.
Step 5: Land on both feet with your dominant leg in front.
After your dominant leg clears your head, gently land on both feet with your dominant leg in front. Keep your knees slightly bent upon landing to prevent injury. Your body should be straight, and your arms should be at your sides.
To help you master each step, you can practice each step individually until you feel comfortable with it before moving on to the next one. Once you have mastered each step individually, you can start to combine them together to perform a complete cartwheel.
Visual guide
Along with the step-by-step guide, a photo or video guide can go a long way to help the reader understand each step. You can find many instructional videos of cartwheels online that can be extremely helpful in understanding the techniques involved in performing a cartwheel. Seeing how the body moves during each step can make it easier to visualize what you need to do and how to execute each step correctly.
Common mistakes
When learning how to do a cartwheel, it’s easy to make mistakes. Here are some of the most common mistakes people make during a cartwheel:
- Not placing hands or feet correctly: One of the most common mistakes when performing a cartwheel is not placing your hands or feet in the correct position. If your hands are too far apart or too close together, it can cause you to lose balance and fall while performing the cartwheel. Similarly, if your feet are not placed correctly, it can cause you to lose your balance and fall. You should keep your hands shoulder-width apart and your feet in line with your hips.
- Not kicking legs up high enough: Another common mistake with a cartwheel is not kicking your legs up high enough. Lifting your legs high is not only critical to successfully complete the cartwheel, but also helps keep your balance. You need to kick your legs up high enough to clear your head and create enough height that you can complete the cartwheel safely.
- Not putting weight on both arms equally: A balanced distribution of your weight on both arms is crucial to performing a successful cartwheel. If you put too much weight on one arm, it will cause your body to tilt to one side, making it difficult to complete the move.
To avoid these mistakes, make sure that you take your time while practicing, and make adjustments as necessary. Remember, practice makes perfect.
Variations
Once you have mastered the basic cartwheel, you can experiment with different variations. Here are some of the most popular cartwheel variations:
- Side cartwheel: In a side cartwheel, you perform a cartwheel towards the side instead of the front or the back. Instead of lunging forward with your dominant leg, you will lunge to the side. Keep your legs straight and pointed throughout the movement.
- One-handed cartwheel: In a one-handed cartwheel, you perform a cartwheel by using only one hand instead of using two. The technique is the same as the basic cartwheel, except you will place only one hand on the ground.
- Aerial cartwheel: An aerial cartwheel is an advanced cartwheel variation that involves performing a cartwheel with no hands. You use your non-dominant leg to push off the ground and use your momentum to perform the cartwheel in the air. This variation requires a lot of balance and strength, so it’s recommended that you master the basics of the cartwheel first before attempting this variation.
Each variation has its own unique technique and requires practice to master, but they are all great ways to challenge yourself and add variety to your cartwheel routine.
Benefits of doing a cartwheel
Cartwheels are not just a fun trick to perform; they also come with numerous benefits:
- Increased flexibility: Cartwheels require a lot of flexibility in your legs and core. The stretching involved in the warm-up exercises and performing the cartwheel itself can help increase flexibility and aid in overall flexibility gains over time.
- Increased strength: Performing a cartwheel requires core strength, upper body strength, and leg strength. As you practice, you will build these muscles and become stronger over time as your body adapts to the new movement.
- Improved balance: Learning how to balance during a cartwheel is crucial to its success. As you continue to practice, your balance will improve, which can help you in other activities such as dancing or yoga.
- Improved coordination: Cartwheels require coordination between your upper body and lower body. As you practice, you will improve your overall coordination, which can translate to other areas of your life.
Common questions
Here are some of the most frequently asked questions about performing cartwheels:
- Can people with different body types do a cartwheel? Yes, anyone can do a cartwheel regardless of body type or fitness level. It may take some practice, but with time, anyone can learn to do a cartwheel.
- Is it safe to do a cartwheel on different surfaces? Cartwheels are best performed on a smooth, cushioned surface to prevent injury. Avoid performing cartwheels on hard or uneven surfaces such as concrete or grass, as this can increase the risk of injury.
- How long does it typically take to learn how to do a cartwheel? There is no set amount of time to learn how to do a cartwheel. Some people may pick it up quickly, while others may take weeks or even months to master the technique. It all depends on your level of fitness and how much practice time you put in.
Conclusion
Learning how to do a cartwheel is a fun and challenging skill that can provide numerous benefits to your overall health and wellbeing. By following this step-by-step guide, you can learn how to perform a basic cartwheel, avoid common mistakes, and experiment with different variations.
