These days it is common to see many people in the gym working on various bar skills, most common skills include pull-ups and bar muscle-ups. More often than not it stops there and the focus becomes, “how many bar muscle-ups can you do?”
We’re going to show you how you can progress yourself into a more advanced skills once you have mounted the bar. The Cast is the movement we will introduce today, not only is it a progression but it can also lead to bigger things.
To begin learning this skill you must have solid body control and be competent with your handstands.
– Firstly we will begin in a front support on top of the bar, holding your body upright with your hips touching the bar.
– Next you fold at the hip, simultaneously bringing shoulders forward over the bar and bringing feet in front of the bar.
– Generate momentum by using heel drive and aim open up the angle of your shoulders.
To begin learning this skill we would recommend you have a solid handstand hold on the floor as well as strong bar muscle-ups or glide kips.
– Start off small and then start to build up the height of the cast.
– Use a low bar (around chest height) and ensure you have proper matting on the floor when first attempting this skill. Ideally pop in to your local Gymnastics Centre.