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A ago handspring is a gymnastics skill that is a huge milestone in a gymnast’s progression. And when a gymnast is trying come learn exactly how to do a earlier handspring, she really desires to get it so bad. It can be a tough skill to learn because it is unlike any type of skill a gymnast has actually learned before. And since a ago handspring requires a gymnast come push and also jump backwards it can additionally create mental blocks. While it deserve to be a tough skill come learn, it’s an extremely exciting and also fun once you ultimately master your back handspring. Here are the muscle you need, the drills you have to know just how to do and the actions to learning and also mastering your ago handspring.

You are watching: How to do a back handspring without being scared

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 it is in attempting a ago handspring with appropriate spotting indigenous an adult. Execute NOT attempt a back handspring top top your very own or you might risk major injury. 

1. Sit, Lean, Push

This is wherein you space using her leg stamin to push off the floor.


2. Tight Arch


3. Chop arch handstand

This is whereby you are using your arm toughness to press off the floor, together with your core toughness to pull her legs over her head fast


4. Tight hollow position

You have pushed turn off the ground and snapped native a chop arch to a high hole position.


5. Landing

If you space doing a standing back handspring you desire to land v your feet straight under your hips. If you room doing a ago handspring in a connection, you desire to land with your feet in former of your hips.


Muscles you require for a back handspring:

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

Exercises you deserve to do in ~ Home:

These space exercises you have the right to do to combine the muscles you need to be able to do a back handspring. Most of the moment the most crucial thing you can do at home to aid yourself find out a brand-new skill, is to combine the muscle you need.

Wall Sits: Put your back to a wall, and also slide your bottom down as you relocate your feet away from the wall, to placed your body in the shape of a chair. Your knees have to be bent, and your thighs and also calves need to be perpendicular to every other. Try to hold this because that 30 seconds to 1 minute in ~ a time. This practice is good for strengthening your legs — your quads and hamstrings.Planks: Get right into a push-up position, making sure you squeeze your legs together tightly and are squeezing her core. Make certain your shoulders room over your wrists. You can either organize your plank place on your hands, or you have the right to lower yourself to her forearms. Keep your head neutral. Try to organize your plank place for 30 seconds to 1 minute in ~ a time. Planks help to strengthen your abs, ago and shoulders.Hollow Holds: A hollow hold is very comparable to a plank except your arms room farther in front of you. To do a hollow hold, gain into a push-up position. Then relocate your feet and also arms farther away until you are in a chop hollow position with her arms tucked tightly between your ears. Her legs should be straight, and your bottom squeezed. You have the right to see this prove at the start of the video below.Squats: To execute a appropriate squat, stand with your feet hip-width apart through your eight by her side. Reduced yourself down as far as you can by pushing her hips ago and relocating your body load on to her heels. Let her arms come increase to aid you balance. Girlfriend don’t want your knees to go far past her ankles. Your toes must be spicy forwards. Then stand up slowly again. Try to perform them in set of 10. Squats assist to strengthen her quads, glutes and also hamstrings.Squat Jumps: To perform a squat jump, stand v you feet hip-width apart. Reduced yourself into a squat, and then push through her ankles and also toes to run up. Land her jump and also slowly reduced your human body down into a squat again.Sumo Squats: Sumo squats are similar to continual squats except your legs space farther apart and also your toes are pointed slightly out. Stand v your feet a little larger than shoulder-width apart v your toe pointed at a 45° angle. As with a continuous squat, lower your body as far as you can by pushing your hips earlier and bending your knees. The weight of her body should be on your heels. Then stand ago up again slowly. Sumo squats strengthen your hamstrings, quads and glutes.Arch/Hollows top top a Pull-Up Bar: You have the right to work your main point muscles, and likewise practice the form from the center of the back handspring, as soon as you execute arch/hollow hold on a pull-up bar. In the middle of the ago handspring your body goes native a slim arch position getting into the handstand, come a slight hollow place as friend snap down. To do arch/hollows on a pull-up bar, hang from the bar in a slightly arched position. Make certain you space squeezing her legs, butt and also core. Then relocate your body to a slight hollow position, making certain you room still squeezing her legs, butt and core. Repeat this. Shot to perform 10 reps in ~ a time. You deserve to see this practice in the video below.

Back Handspring prepare Workout


Back Handspring Drills friend should have the ability to do at the gym:

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

Sit, Fall, press onto Mat Stack: The push-backs drill is the second component of the back handspring. The score is come explode backwards to a tight body position on a mat ridge by pushing v your legs. Among the main reasons because that the drill is to get comfortable through the feeling of sitting and leaning back. The other suggest is to find out to push tough through your legs.Back handspring end the Barrel: The goal of the back handspring over the barrel drill is to aid you find out the mechanics that the back handspring. It’s to aid the gymnast exercise the procedures — sit, lean, push earlier through the foot onto your hands in a handstand position, and also then snap your legs under to a stand.Back handspring on the Trampoline: You should be able to do a back handspring in a chop body place well top top the trampoline before moving it to the floor.

I’ve embedded a video clip that has actually excellent back handspring drills below. Do no attempt any type of of the drills in this video that need a spot, or those because that which you don’t have the ideal equipment.

Back Handspring Drills you deserve to do at Home:

These are back handspring drills you deserve to do at home to help improve the skills you need for a back handspring.

Bridges: You can practice bridges in ~ home. Make sure you push ago and shot to get your legs straight in the bridge. You should be feel the big in your shoulders. You require shoulder versatility for a ago handspring.

Once you have actually strengthened the muscle you require for a back handspring, and learned how to perform the earlier handspring drills above, then you can start do the efforts to execute a back handspring v a spot. Execute not attempt a back handspring by you yourself without a spot. You should be in a gym with a trained coach. They deserve to spot your back handsprings, till they are comfortable through you being able to execute them by yourself.

Tools for discovering a ago Handspring

Here are few of the tools and also gymnastics equipment mentioned over that aid you learn just how to perform a earlier handspring.


Pull-Up Bar: A Pull-Up bar is advantageous for some of the stamin exercises provided above. You can also use a pull-up bar to do a couple of the drills in the video.

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

Panel Mat: A urgent up panel mat have the right to be used for the handstand snap-down drill.

Barrel: many gymnasts discover the steps to a earlier handspring v a barrel. Don’t effort this without being spotted first!

Exercise Bands: exercise bands can be offered for plenty of strength exercises, and are additionally used for some drills in the video.

Back Handspring How-To Video: This ago Handspring tutorial video clip is by Dominique Moceanu, an Olympic gold medalist. You have the right to download the video clip to clock immediately.

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8- customs Mat: one 8-inch mat is shown in the video for some of the back handspring drills. Friend should constantly learn new gymnastics an abilities on mats prior to attempting castle on the floor.


We’ve detailed the procedures you should take and drills you require to have the ability to do in order to discover a ago handspring. However it is still a difficult skill and also will take it time come learn. Friend will must do it numerous times through a spot, before you attempt it by yourself. When you have learned your earlier handspring, though, we recognize you’ll feeling a sense of success and it will be precious it! good Luck