Back-Handspring

 

Performing a back handspring requires a lot of practice and proper technique. Here are the step-by-step instructions on how to do a back handspring:

  1. Warm-up: Before attempting to do a back handspring, it is essential to warm up the body by stretching. Focus on stretching your hamstrings, hip flexors, calves, and back muscles.

  2. Start by standing with your feet together and your arms by your sides. Focus on maintaining proper posture with your shoulders back, chest open, and head up.

  3. Bend your knees slightly and swing your arms back, keeping them straight.

  4. Jump up and back, extending your arms overhead past your ears as you do. Aim to jump as hard as possible, push your hips in a tight arch position allowing your body to follow the natural curve of the jump.

  5. Reach back with your hands and aim to place them firmly on the ground. Your fingers should be pointing towards your feet, and your palms should be flat on the ground.

  6. Push off with your hands and through your shoulders, using the momentum to propel your body backwards. As you push off, use your legs to extend your body, keeping your core tight.

  7. Land on your feet with your knees bent and your body in a crouched position. Focus on landing with both feet at the same time to maintain your balance.

  8. Practice: Repeat these steps until you can perform a smooth and controlled back handspring. Remember to focus on proper technique and maintain good form throughout the movement.

It is essential to learn how to do a back handspring under the supervision of a trained coach or instructor who can provide guidance and feedback on your technique.



DRILLS & EXERCISES

STRAIGHT JUMP

Swing your arms down whilst simultaneously bending your knees. Swing your arms by your ears, extending legs and jumping as high as you can. Keep core tight and body in a straight line.

TIGHT ARCH

Find a soft elevated surface. Swing your arms past your ears whilst simultaneously pushing hips towards the ceiling.

Click the link above for a full description and breakdown of a Bridge!

HANDSTAND SNAPDOWN

Perform a handstand, then snap both legs down to the ground whilst simultaneously pushing away from the floor through your finger tips and shoulders.

 

Most Common Problems