How to Do a Back Handspring

Perform back handsprings on a balance beam or as part of a floor exercise routine in gymnastics. Handsprings also are commonly performed in competitive cheerleading. Master a back handspring to improve your skills in either sport.

Difficulty: Challenging

Instructions

1. Stand with your feet together and your arms at your sides. Assume the beginning back handspring position. Lower your bottom slightly as if to sit in a chair. Raise both arms about 8 inches above your legs as you bend your knees and lean your body backward.

2. Push off with your toes. Swing both arms slightly behind your body as you initiate the jump. Bring your arms up by your head, next to your ears as you move backward.

3. Arch your body through the air and land on your hands. Your body will be in the "handstand" position. Your hands are shoulder-width apart with your toes pointed toward the ceiling.

4. Spring off the floor. Maintain your momentum as you push your hands off the floor. Use shoulder strength to push through the back handspring. Remember your body position. Keep your legs straight and together while you execute the handspring.

5. Snap your feet back to the floor to complete the move. Land with your feet together but keep your knees slightly bent when you land.

Tips & Warnings

• Elongate your back handspring. Travel the distance of one body length when you perform it.
• Practice on a spring floor or inclined surface to decrease the difficulty of the handspring.
• Perform this handspring with a spotter until you can execute it independently.
• Back handsprings can injure your back and neck if executed incorrectly. Only practice this move with a trained gymnastics coach present.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!