Skills › Bars › Cast
Bars · Level 1
Cast
BarsLevel 1Free
From front support: push bar away from hips, hollow body, legs rise behind. Hips leave bar. Return to front support with control.
Coaching cues
- Push the bar away
- Tight body
- Reach back
- Return in control
How to teach it — drill
Cast hold at 30°, count 1 second. Build height gradually over weeks.
Common mistakes & fixes
Error: Hips not leaving bar
Fix: Push the floor away -- hips UP
Conditioning: Straight body dips on low bar
Error: Piking
Fix: Hollow body cast drill
Conditioning: Hollow body holds
Deductions
Hips do not leave bar0.20
Arched/piked bodyup to 0.20
Bent arms0.10
The KINETIC principle
Strong not Straight
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