5 Easy Steps to Master Back Handsprings

Back handsprings are an impressive gymnastic move that can add flair to your fitness routine. They are also a great way to build strength, flexibility, and coordination. If you are new to back handsprings, it is important to start by learning the basics. This includes understanding the proper body position, as well as how to generate the power needed to flip over. Once you have mastered the basics, you can begin to practice back handsprings on a regular basis. With consistent practice, you will be able to perform back handsprings with confidence and ease.

To begin, stand with your feet shoulder-width apart and your arms at your sides. Bend your knees slightly and lean forward at the waist. Next, swing your arms overhead while simultaneously jumping up and backward. At the peak of your jump, tuck your knees into your chest and pike your hips. As you begin to fall backward, extend your legs and reach your arms forward. This will help you to rotate over your back and land on your feet.

It is important to note that back handsprings can be dangerous if they are not performed correctly. Therefore, it is important to practice them under the supervision of a qualified instructor. With proper instruction and practice, you can safely and effectively learn how to perform back handsprings.

Arching the Back

To begin a back handspring, stand with your feet shoulder-width apart and your arms extended above your head. Bend forward at the waist and reach your hands towards the ground. Continue bending until your chest touches your knees. As you come up, swing your arms forward and upward. Keep your head tucked into your chest and your back arched.

Gripping the Legs

Once your body is in the air, reach back and grab hold of your ankles. Your grip should be firm and your hands should be positioned just above your heels. Keep your elbows close to your body and your legs together.

Placing Your Hands

The placement of your hands plays a vital role in ensuring a successful back handspring. Your hands should be placed shoulder-width apart, with your fingers pointing toward your toes. Avoid placing your hands too far apart or too close together, as this can affect your balance and control during the flip.

Keeping Your Legs Together

Throughout the back handspring, it is essential to keep your legs together. This will help maintain your momentum and prevent you from twisting your body in midair. imagine your legs as a single unit, and focus on keeping them aligned as you execute the handspring.

Tightening Your Grip

Once you have gripped your ankles, tighten your hold as you reach the peak of your jump. This will help you maintain control during the flip. Avoid gripping too tightly, however, as this can restrict your movement and make it difficult to execute the handspring smoothly.

Step	Action
1	Stand with feet shoulder-width apart, arms extended above head
2	Bend forward at the waist, reaching hands towards the ground
3	Swing arms forward and upward as you come up
4	Reach back and grab hold of ankles, keeping elbows close to body and legs together.

Rotating

Once your body reaches the vertical position, begin rotating by tucking your chin into your chest and swinging your arms forward and down. Keep your eyes fixed on a spot about 10 feet ahead.

As you rotate, keep your body tight and your head in line with your spine. Your arms should continue to swing down and out to the sides, providing momentum for the rotation.

Once your feet reach the ground, continue the rotation byPushing off with your feet. As you push off, keep your legs straight and your body aligned. This will help you gain extra height and distance on your back handspring.

Landing

As you land, keep your knees bent slightly to absorb the impact. Your feet should land shoulder-width apart, with your weight evenly distributed.

Once you have landed, quickly extend your legs and come up to a standing position. Be sure to keep your balance and maintain good body control throughout the landing.

Common Mistakes

Here are some common mistakes to avoid when performing a back handspring:

Mistake	Explanation	Correction
Tucking too early	Begins the tuck before the body reaches vertical, resulting in a loss of momentum	Delay the tuck until the body is fully vertical
Not swinging the arms	Reduces momentum and makes it difficult to rotate	Swing the arms vigorously forward and down
Losing alignment	Causes the body to become off-center and uncoordinated	Keep the head in line with the spine and the body tight
Landing with straight legs	Can lead to pain or injury in the ankles, knees, or hips	Bend the knees slightly upon landing to absorb the impact

Tips for Mastering Back Handsprings

1. Practice on a Mat

Start on a soft, padded surface to minimize the risk of injury if you fall. As you become more confident, you can transition to a harder surface.

2. Warm Up Properly

Prepare your body by jumping rope, doing stretches, and doing forward and backward rolls.

3. Face the Direction You Want to Land

Stand with your feet shoulder-width apart, facing the opposite direction you want to land.

4. Bend Your Knees and Jump

Lower into a quarter-squat position and jump up simultaneously, reaching your arms overhead.

5. Tuck Your Head

When your body is inverted, tuck your head towards your chest to protect your neck.

6. Roll Your Body Back

As you arch your back, roll your body back over your head. Keep your knees together and pointed towards the ceiling.

7. Land on Your Feet

As you come out of the roll, extend your legs and land on your feet, absorbing the impact with your knees bent.

8. Spot Yourself

If you have a spotter, they can assist you by guiding your hands to the ground. This provides extra support and confidence.

9. Practice Consecutive Back Handsprings

Once you have mastered single back handsprings, connect them into a series. Start with two or three and gradually increase the number.

10. Break Down the Movement

If you’re struggling, break down the movement into smaller segments:

Segment	Description
Back Arch	Focus on arching your back and keeping your knees together.
Forward Roll	Practice rolling forward over your head from a standing position.
Back Flip	Combine the back arch and forward roll into a single back flip.
Back Handspring	Add the jump and roll into the back flip to complete a back handspring.

How To Do Back Handsprings

Back handsprings are an impressive gymnastic move that can be learned with practice and proper technique. Here’s a step-by-step guide on how to do back handsprings:

Start with a strong cartwheel: Begin by standing with your feet shoulder-width apart, arms overhead. Step forward with your left foot and swing your right leg up into a side cartwheel. Keep your head tucked and your core engaged.
Transition to a back bend: As you complete the cartwheel, extend your right leg behind you and lean back into a back bend. Keep your arms straight and your toes pointed.
Plant your hands: Once you’re in a back bend, place your hands on the ground behind you, shoulder-width apart and slightly outside your shoulders.
Push off with your feet: Simultaneously push off with your feet and swing your legs over your head. Keep your legs together and your hips extended.
Tuck and land: As your legs pass over your head, tuck them into your chest and bring your knees towards your shoulders. Land on your feet and extend your arms for balance.