In this lesson, you will learn how to do a cartwheel without hands in Wushu. The cartwheel without hands, also known as a cartwheel roll, aerial cartwheel, or in Chinese, "Ce Kong Fan" (侧空翻), is a cartwheel where the hands do not touch the ground.
In Wushu, this skill is usually performed off the left leg. The animation above demonstrates how this technique is executed. You can find more Wushu jumps on Wushu Main and gymnastics skills on Gymnastics Main.
Run forward a few steps and hop off the right leg. As you hop, take a large step with the left leg and flex the toes of your left foot upward—you will jump from the left leg.
Swing your arms forward from behind your back. Look straight ahead—not down. Keep your upper body tight.
After the hop, land on your right leg first, with the left leg still in the air (ankle flexed).
Distance between the feet: about 1 to 1.5 meters (not too close).
There are different ways to swing your arms, but make sure your hands are in front of your body when you jump. Lean forward (not downward) and extend your arms ahead. Then press the ball of your left foot into the floor—like a plyometric motion.
Initially, the heel may seem to touch first, but as you jump, you extend the foot and push off from the ball. Avoid bending the knee too much. Kick up the right leg once the left leg supports your weight.
The earlier and wider your kick, the less height you'll need. Do not jump from both legs at once.
Run toward a Reuther springboard and plant one leg in front and the other on the board.
Important Core Tip: Keep your abs tight throughout.
Jump off dynamically—don’t lose momentum. Don’t sit back or pause.
Open your arms sideways and move your hands slightly toward your legs.
Keep your knees and elbows as straight as possible.
Tip: Exhale as you jump.
Some beginners find it easier to lift the elbows and keep the arms near the head. That’s okay at first, but for better form, fully extend arms and legs.
The right leg stays aligned with the upper body until both feet touch down.
Soften the landing using the balls of the feet and knees, and extend your arms sideways.
Initially, stop after landing, as shown in demos. Later, you can choose to flow into the next move or twist quickly.
Do not twist early.
Landing with feet in the direction of your run is healthier for your ankles.
Avoid sideways or over-rotated landings, which can stress the knees and ankles.
In Capoeira, cartwheels are done on both sides.
In Wushu, you typically learn the move from the left leg only.
In gymnastics, either leg is acceptable.
