Mastering a cartwheel into the splits is a dynamic acrobatic move that combines the momentum of a cartwheel with the flexibility of a split, creating an impressive and fluid transition.
How to Do a Cartwheel into the Splits?
Performing a cartwheel into the splits requires a solid foundation in both moves, followed by precise timing and body control to seamlessly transition from the inverted cartwheel position into a controlled split landing.
Prerequisites
Before attempting this advanced move, ensure you are comfortable with the following foundational skills:
- A Solid Cartwheel: You should be able to execute a clean, controlled cartwheel with good form, landing softly and balanced.
- Front Splits (Both Sides): You must be able to confidently hold a full front split on both your dominant and non-dominant leg. This means your hips are square and your front and back legs are fully extended in a straight line on the ground.
- Core Strength: A strong core is essential for stability and control during the inversion and transition.
- Flexibility: Excellent hamstring and hip flexor flexibility is crucial for safely landing in the splits.
- Spatial Awareness: Knowing where your body is in space during an inverted movement.
Step-by-Step Guide to Cartwheel into Splits
This move is a sequence of fluid actions. Practice each stage thoroughly before linking them together.
1. Preparation and Starting Stance
- Stand Tall: Begin in a confident, upright stance with your dominant leg slightly forward.
- Arm Position: Raise your arms above your head, ready to initiate the cartwheel.
- Spotting: Choose a clear spot on the floor where you intend to land your splits.
2. Initiating the Cartwheel
- Lunge Forward: Take a step forward with your dominant leg, simultaneously swinging your arms down and towards the floor.
- Hand Placement: Place your hands on the ground, shoulder-width apart, in a straight line, similar to a regular cartwheel. Your lead hand (same side as your dominant leg) goes down first, followed by the second hand.
3. The Inverted Cartwheel Phase
- Kick Over: As your hands connect with the ground, kick your dominant leg up and over, following immediately with your non-dominant leg.
- Body Inversion: Your body should momentarily be in an inverted handstand-like position, with your legs scissoring over your head. This is where the momentum for the split is generated.
4. The Transition: Switching to Splits
- Body Position: Once you hit that inverted position in your cartwheel and your legs are starting to descend, you'll need to adjust your body for the split landing.
- Hip and Weight Adjustment: As you begin to come down, switch your hips into a tucked position by lifting your left hand and transferring all of your weight onto your right side. This rapid adjustment allows your dominant leg (which will be your front leg in the split) to extend forward while your non-dominant leg (the back leg) extends backward.
- Elongate Legs: Actively push your legs apart, reaching for the full split position as quickly and smoothly as possible. Your lead leg extends forward towards your chosen landing spot, and your trailing leg extends straight back.
5. Landing in the Splits
- Controlled Descent: Maintain core engagement and control as your hips lower towards the ground.
- Square Hips: Aim to land with your hips as square as possible, facing directly forward, not twisted.
- Full Extension: Push through both legs to achieve your full front split, with your front and back legs fully extended.
- Arm Balance: Use your arms for balance, either keeping them outstretched or placing them lightly on the floor beside you if needed.
6. Finishing and Recovery
- Hold the Split: Hold the split for a moment to demonstrate control.
- Exit Gracefully: Push off the ground with your hands and bring your legs together to stand up or transition into another move.
Tips for Success
- Warm-up Thoroughly: Always warm up your entire body, especially your hamstrings, hip flexors, and shoulders, before attempting.
- Practice Each Component: Ensure your cartwheel and splits are strong individually before combining them.
- Start Small: Practice the transition from a lower height or by deliberately slowing down the cartwheel.
- Spotting: If possible, have an experienced spotter assist you, especially during the initial attempts.
- Use Soft Surfaces: Practice on a mat or a soft grassy area to minimize impact.
- Focus on Core Engagement: A strong core will help you control the inversion and the split landing.
- Visualize: Mentally walk through the entire sequence before you do it.
- Consistency is Key: Regular practice of both components and the transition will build strength, flexibility, and muscle memory.
Common Challenges & Solutions
| Challenge | Solution |
|---|---|
| Not landing in a full split | Focus on deeper splits training, and actively push legs apart during the transition. |
| Losing balance | Strengthen core, focus on keeping hips square, and use arms for counter-balance. |
| Hips not square | Consciously tuck your hips during the transition and ensure your landing intention is straight forward. |
| Lack of momentum | Improve the power and speed of your cartwheel kick-over. |
| Fear of falling | Practice on soft surfaces, use a spotter, and build confidence through repetition. |
Safety First
- Never Force It: If you feel pain, stop immediately. Flexibility takes time.
- Proper Technique: Incorrect form can lead to injury. If unsure, seek guidance from a qualified instructor.
- Clear Space: Ensure your practice area is free of obstacles.
By diligently practicing the prerequisites and breaking down the movement into these manageable steps, you can safely and effectively learn how to perform a cartwheel into the splits.
For further detailed tutorials on basic cartwheels or improving your splits, consider resources like Art of the Cartwheel or How to Get Your Splits from reputable gymnastics or flexibility channels.
