Gymnastics Basics: Cartwheel, Handstand, and Body Tension
Good gymnastics technique comes down to body tension and line — a good cartwheel is a straight line passing through vertical with hands and feet on the same line, and a good handstand is a rigid, stacked line from wrists to toes. Formfix checks your positions from a single iPhone photo or video and returns a 0–100 score with the #1 thing to fix in under 15 seconds.
Every gymnastics skill is built on the same foundations: tight body, straight lines, pointed toes. This page covers the cartwheel, the handstand, and the body positions underneath them, plus how to film your skills for analysis.
Download Formfix on the App StoreWhat good gymnastics form looks like
Cartwheel: the straight line
Hands and feet land on the same imaginary line — the cartwheel is a handstand that travels sideways, passing through a full vertical split.
Cartwheel: arms straight, push the floor
Straight arms push the floor away as you pass through the top — bent arms collapse the whole skill.
Handstand: stacked and tight
Wrists, shoulders, hips, and ankles in one vertical line, core squeezed, ribs in — a rigid plank turned upside down.
Handstand: push tall through the shoulders
You actively push the floor away, shoulders open by your ears — height in a handstand comes from the shoulders, not the back.
Hollow body position
Lower back pressed down, ribs in, legs together and slightly lifted — the hollow is the default gymnastics body shape.
Pointed toes, squeezed legs
Legs glued together with toes pointed — tension in the small details is what makes skills look and feel controlled.
Most common mistakes and how to fix them
Cartwheel going around the side
Why it happens: Hands and feet landing in a crooked line — the cartwheel travels around your body instead of over it.
Fix it: Cue 'hands and feet on one line.' Practice along a straight line on the floor: hand, hand, foot, foot, all touching the line.
Bent arms in the cartwheel
Why it happens: Collapsing through bent arms drops the hips and kills the vertical position.
Fix it: Cue 'push the floor away.' Practice cartwheels over a low block or against a wall, focusing on straight, pushing arms.
Arched handstand (banana back)
Why it happens: Ribs flaring and lower back arching — usually from not engaging the core or from pushing the head through.
Fix it: Cue 'ribs in, squeeze everything.' Practice hollow-body holds on the floor, then chest-to-wall handstands to feel the straight line.
Kicking up too hard
Why it happens: Overkicking into the wall or falling over means the kick-up force isn't controlled.
Fix it: Cue 'kick gently, find the balance.' Practice kick-ups to a wall with control — the goal is to arrive at vertical, not blast past it.
Looking at the hands in a handstand
Why it happens: Cranking the head back to see the floor arches the whole body.
Fix it: Cue 'head neutral, eyes between the hands.' Your gaze stays on the floor between your thumbs — the head stays in line with the body.
Loose, bent legs
Why it happens: Soft knees and separated legs leak tension and control in every skill.
Fix it: Cue 'glue your legs, point your toes.' Squeeze a folded towel between your ankles in hollow holds to build the habit.
How to film it for analysis
Camera angle
Side-on at hip height is the key angle — it shows body line in the handstand and the vertical position in the cartwheel. From the front shows hand and foot placement on the line.
Distance
8–12 feet (2.5–3.5 m) away, framing the full skill including the start and landing.
Framing
Keep the phone still and film several attempts — consistency across reps matters more than one lucky good one. Slow-motion helps for the cartwheel's vertical moment.
FAQ
How do you do a cartwheel correctly?
Start in a lunge, reach your hands down onto a straight line, kick your back leg over so you pass through a vertical handstand-split, and land foot, foot on the same line. Straight pushing arms and the single line are the two keys.
How do I learn a handstand?
Start with hollow-body holds and chest-to-wall handstands to build the straight line, then practice controlled kick-ups. The shape — ribs in, shoulders pushed tall, legs squeezed — matters more than the balance at first.
Why does my handstand arch?
An arched handstand means the ribs are flaring and the core isn't engaged. Practice hollow-body position on the floor first — if you can't hold the shape lying down, you can't hold it upside down.
What is a hollow body position?
The fundamental gymnastics shape: lying on your back, lower back pressed into the floor, ribs in, arms and legs slightly lifted and squeezed. It's the default body tension for nearly every skill.
How do I check my gymnastics form?
Film yourself side-on and check the line — straight arms, tight body, vertical positions. Upload to Formfix for a 0–100 score and the #1 fix in under 15 seconds.
Claim 20% off your yearly plan.
Drop your email and we'll send your discount code, then take you straight to the App Store.