This is generic information and also not to be perplexed with advice. Speak come a skilled for every your wellness needs and also seek their counsel. Kids need to it is in under adult supervision at every times. We disclaim every liability for any type of physical injury resulting native the details on this website. For more info watch our disclaimer and also privacy policy. 


A earlier handspring is a gymnastics skill that is a huge milestone in a gymnast’s progression. And also when a gymnast is trying come learn how to execute a back handspring, she really desires to gain it so bad. It can be a tough skill come learn because it is unlike any kind of skill a gymnast has learned before. And since a earlier handspring calls for a gymnast to push and also jump backwards the can additionally create psychological blocks. While it have the right to be a difficult skill to learn, it’s an extremely exciting and also fun once you finally master your earlier handspring. Here are the muscles you need, the drills you must know just how to do and also the steps to learning and also mastering your ago handspring.

You are watching: Learning how to do a back handspring

But first, make sure you download the earlier handspring practice below!

Click right here to Download’sBack Handspring Workout

How to do a back Handspring action by Step

*Please note: You have to only be attempting a earlier handspring with ideal spotting indigenous an adult. Do NOT effort a back handspring on your own or you could risk severe injury. 

1. Sit, Lean, Push

This is where you space using your leg stamin to press off the floor.


2. Tight Arch


3. Chop arch handstand

This is wherein you room using your arm strength to press off the floor, along with your core strength to pull her legs over your head fast


4. Tight hole position

You have actually pushed turn off the ground and snapped indigenous a chop arch to a high hollow position.


5. Landing

If you are doing a standing back handspring you desire to land v your feet straight under your hips. If you are doing a back handspring in a connection, you desire to land v your feet in prior of your hips.


Muscles you need for a earlier handspring:

Legs: You need solid legs, this contains your quads, glutes and also hamstrings, in bespeak to do a earlier handspring. Her leg muscles assist you press off the gr
ound in the start of the ago handspring onto her hands in a handstand position.Arms and Shoulders: You have to have solid arms and also shoulders for the middle part of the back handspring. You will usage your shoulder and arm muscles to push against the floor in the handstand position and during the earlier handspring to “snap” and land on her feet v your chest up.Core: Your core stomach muscles aid you keep a chop body place throughout the back handspring.

Exercises you have the right to do in ~ Home:

These room exercises you deserve to do to combine the muscles you need to have the ability to do a back handspring. Many of the moment the most necessary thing you have the right to do at house to assist yourself learn a brand-new skill, is to strengthen the muscles you need.

Wall Sits: Put your back to a wall, and also slide her bottom under as you move your feet far from the wall, to placed your human body in the shape of a chair. Her knees should be bent, and also your thighs and calves should be perpendicular to every other. Try to organize this for 30 secs to 1 minute at a time. This exercise is great for strengthening her legs — your quads and also hamstrings.Planks: Get right into a push-up position, do sure you squeeze your legs with each other tightly and also are squeezing her core. Make sure your shoulders space over your wrists. You deserve to either host your plank place on her hands, or you can lower you yourself to her forearms. Save your head neutral. Try to hold your plank place for 30 seconds to 1 minute at a time. Planks help to strengthen her abs, back and shoulders.Hollow Holds: A hollow hold is very comparable to a plank other than your arms space farther in former of you. To perform a hole hold, get into a push-up position. Then relocate your feet and arms farther away till you space in a tight hollow place with your arms tucked tightly in between your ears. Your legs should be straight, and also your bottom squeezed. You deserve to see this demonstrated at the start of the video clip below.Squats: To do a appropriate squat, stand through your feet hip-width apart with your arms by your side. Reduced yourself down as much as you deserve to by pushing her hips back and relocating your body load on to her heels. Let her arms come up to help you balance. You don’t desire your knee to go far past her ankles. Her toes must be sharp forwards. Then was standing up progressively again. Try to carry out them in to adjust of 10. Squats help to strengthen your quads, glutes and hamstrings.Squat Jumps: To do a squat jump, stand v you feet hip-width apart. Lower yourself into a squat, and also then push through your ankles and also toes to run up. Land your jump and slowly reduced your human body down right into a squat again.Sumo Squats: Sumo squats are similar to regular squats except your legs are farther apart and your toes room pointed contempt out. Stand through your feet a tiny larger than shoulder-width apart v your toe pointed in ~ a 45° angle. As with a continuous squat, reduced your body as much as you deserve to by pushing your hips ago and bending her knees. The load of her body must be on your heels. Climate stand back up again slowly. Sumo squats strengthen your hamstrings, quads and also glutes.Arch/Hollows top top a Pull-Up Bar: You can work your core muscles, and likewise practice the shape from the middle of the ago handspring, when you do arch/hollow stop on a pull-up bar. In the middle of the earlier handspring her body goes native a slim arch position gaining into the handstand, to a slight hollow place as friend snap down. To do arch/hollows top top a pull-up bar, cave from the bar in a contempt arched position. Make sure you space squeezing your legs, butt and also core. Then relocate your human body to a slight hole position, making certain you space still squeezing her legs, butt and core. Repeat this. Try to perform 10 reps at a time. You have the right to see this exercise in the video below.

Back Handspring prep Workout


Back Handspring Drills you should be able to do in ~ the gym:

These are back handspring drills girlfriend should have the ability to do prior to you effort to execute a back handspring v a spot. These space drills you have to do at a gym because they need equipment, mats and also a spot.

Sit, Fall, push onto Mat Stack: The push-backs drill is the second component of the earlier handspring. The goal is to explode backwards to a tight body place on a mat stack by pushing through your legs. One of the main reasons for the drill is to obtain comfortable with the emotion of sitting and also leaning back. The other allude is to discover to push difficult through your legs.Back handspring end the Barrel: The score of the earlier handspring over the barrel drill is to help you discover the mechanics the the back handspring. It’s to help the gymnast practice the actions — sit, lean, push earlier through the foot onto your hands in a handstand position, and then snap your legs under to a stand.Back handspring ~ above the Trampoline: You should have the ability to do a ago handspring in a tight body place well on the trampoline before moving it come the floor.

I’ve embedded a video clip that has excellent ago handspring drills below. Do not attempt any type of of the drills in this video that need a spot, or those for which girlfriend don’t have the appropriate equipment.

Back Handspring Drills you deserve to do at Home:

These are earlier handspring drills you can do at residence to help improve the an abilities you require for a back handspring.

Bridges: You have the right to practice bridges at home. Make sure you push ago and shot to obtain your legs right in the bridge. You need to be feeling the stretch in her shoulders. You need shoulder adaptability for a back handspring.

Once you have strengthened the muscles you need for a earlier handspring, and also learned just how to carry out the ago handspring drills above, then you deserve to start do the efforts to carry out a ago handspring through a spot. Do not attempt a ago handspring by you yourself without a spot. You must be in a gym through a trained coach. They have the right to spot your earlier handsprings, until they are comfortable with you gift able to do them by yourself.

Tools for learning a back Handspring

Here are few of the tools and also gymnastics devices mentioned above that assist you learn how to execute a ago handspring.


Pull-Up Bar: A Pull-Up bar is valuable for some of the toughness exercises provided above. Girlfriend can likewise use a pull-up bar come do a couple of the drills in the video.

Block: A block is supplied in the video, and also it can also be used for the handstand snap-down drill mentioned above.

Panel Mat: A folded up dashboard mat can be used for the handstand snap-down drill.

Barrel: most gymnasts discover the measures to a back handspring v a barrel. Don’t effort this without being spotted first!

Exercise Bands: practice bands can be used for numerous strength exercises, and are also used for part drills in the video.

Back Handspring How-To Video: This back Handspring tutorial video clip is by Dominique Moceanu, one Olympic gold medalist. You deserve to download the video to clock immediately.

See more: Why Is Aluminum Chloride Soluble In Water ? Aluminium Chloride

8- inch Mat: one 8-inch mat is presented in the video clip for some of the back handspring drills. Girlfriend should always learn brand-new gymnastics skills on mats before attempting them on the floor.


We’ve provided the actions you have to take and drills you need to have the ability to do in order to discover a back handspring. But it is quiet a difficult skill and will take time come learn. Friend will should do it many times with a spot, prior to you attempt it through yourself. As soon as you have learned your back handspring, though, we understand you’ll feeling a feeling of achievement and it will be worth it! an excellent Luck