THE WHAT:
The basic ipsilateral (entering/exiting with the same-side hand/leg in an "open-body" form) “cartwheel” is a foundational introduction to dynamic inversion and the most common ground acrobatic pattern discovered (not taught) by most children when freely exploring their ability to change orientation and shape while moving through space. A truly ancient movement pattern with no origin, it appears in many forms and functions across disciplines from martial arts to dance, gymnastics, parkour, and beyond. For a strong foundation in ground acrobatics, deep experience and proficiency with a range of cartwheels is essential.

THE HOW:
For many adults unfamiliar with inversion, this is often less about learning technique and more about stripping away fear and hesitation that block the movement from emerging. It can therefore be both a reductive and additive process. A key limitation is proprioceptive unfamiliarity with the hips (center of mass) stacked above the shoulders and shoulders above the hands in vertical alignment. Foundational handstand work, even against a wall, is valuable to build this reference.

To begin, start sideways with the body aligned and front foot pointing in the direction of travel. The intention is for the first hand, second hand, first leg, and second leg to all follow the same forward line in sequence through these 5 steps:

1. Shift weight into the first leg to generate momentum via a single-leg hinge. Avoid throwing the arms down - this is a weight shift, not an arm-driven action.

2. The first hand contacts the floor as the free “tail” leg lifts in a see-saw action over the hip. This lift must coincide with hand contact to allow true vertical stacking of the hips.

3. Continue the weight transfer from the supporting leg into the first hand, paired with a light upward pop through knee and ankle. This helps bring the center of mass over the hands with minimal effort.

4. At the same moment, reach the second hand forward along the same line of travel. The hands land sequentially, not simultaneously, emphasizing a passing of weight from one to the other.

5. The free leg naturally leads back to the floor along the same line. Allow the body to pass back over the original support leg and return to standing. Avoid blocking the motion - receive and recycle it instead.

This sequence follows:
1 - first hand/hinge entry
2 - second hand/inversion
3 - first leg exit
4 - second leg exit

Resource contents:
0:05 - Travelling cartwheel
In this variation, recycle the momentum from one cartwheel exit and carry it into the next. Eliminate any sense of pause or stutter between repetitions - one flows directly into the next, like water pouring from one overflowing cup into another.

0:30 - Cartwheel back & forth
Absorb and recycle the momentum from the first cartwheel back into the direction you came. Avoid a heavy, jolting landing of the final foot. Feel how forward momentum can be “circled” and fed back into the return direction.

0:51 - Cartwheel step-back
A first “brain-teaser” variation. As you exit, the body turns while the forward leg slides backward and arcs overhead directly into the next cartwheel (it does not touch the floor until the far side). Cultivate a sense of continuous falling into the cartwheel. When done correctly, each side is trained separately rather than alternating.

GROUNDED variations:
These cartwheels are performed in a lower, more “sunk” position with the body closer to the floor, increasing grounding, stability, and immediate floor access.

1:22 - Grounded cartwheels
1:27 - Grounded travelling cartwheel
1:51 - Grounded cartwheel step-back

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