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A earlier handspring is a gymnastics skill that is a big milestone in a gymnast’s progression. And also when a gymnast is trying come learn exactly how to do a back handspring, she really desires to get it so bad. It deserve to be a hard skill come learn because it is unlike any kind of skill a gymnast has actually learned before. And since a back handspring requires a gymnast to push and jump backwards the can likewise create psychological blocks. When it have the right to be a hard skill come learn, it’s an extremely exciting and fun once you finally master your earlier handspring. Below are the muscles you need, the drills you must know exactly how to do and the actions to learning and mastering your earlier handspring.

You are watching: How to do a back handspring in one day

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

Click right here to Download’s earlier Handspring Workout

How to do a back Handspring action by Step

*Please note: You need to only be attempting a back handspring with ideal spotting native an adult. Perform NOT attempt a earlier handspring ~ above your own or you can risk major injury. 

1. Sit, Lean, Push

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


2. Tight Arch


3. Tight arch handstand

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


4. Tight hollow position

You have pushed turn off the ground and also snapped from a chop arch come a high hole position.


5. Landing

If you are doing a standing back handspring you want to land through your feet straight under your hips. If you space doing a ago handspring in a connection, you want to land v your feet in former of your hips.


Muscles you need for a ago handspring:

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

Exercises you can do at Home:

These are exercises you can do to combine the muscles you require to be able to do a earlier handspring. Many of the time the most vital thing you deserve to do at house to aid yourself learn a brand-new skill, is to combine the muscle you need.

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

Back Handspring prep Workout


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

These are earlier handspring drills friend should be able to do before you attempt to perform a earlier handspring with a spot. These room drills you have to do at a gym since they require equipment, mats and also a spot.

Sit, Fall, push onto Mat Stack: The push-backs drill is the second part 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 gain comfortable through the emotion of sitting and also leaning back. The other suggest is to discover to push difficult through her legs.Back handspring end the Barrel: The score of the back handspring over the barrel drill is to help you learn the mechanics that the ago handspring. It’s to aid the gymnast exercise the actions — sit, lean, push ago through the foot onto your hands in a handstand position, and then snap your legs under to a stand.Back handspring top top the Trampoline: You should have the ability to do a earlier handspring in a tight body position well on the trampoline prior to moving it to the floor.

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

Back Handspring Drills you have the right to do in ~ Home:

These are ago handspring drills you deserve to do at house to assist improve the skills you need for a back handspring.

Bridges: You deserve to practice bridges in ~ home. Make certain you push back and shot to get your legs straight in the bridge. You should be feeling the stretch in your shoulders. You require shoulder versatility for a earlier handspring.

Once you have strengthened the muscle you require for a back handspring, and also learned how to execute the ago handspring drills above, then you have the right to start do the efforts to perform a earlier handspring with a spot. Execute not effort a back handspring by you yourself without a spot. You need to be in a gym through a trained coach. They deserve to spot your ago handsprings, until they space comfortable through you gift able to execute them through yourself.

Tools for discovering a earlier Handspring

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


Pull-Up Bar: A Pull-Up bar is useful for some of the stamin exercises detailed above. Friend 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 it can likewise be used for the handstand snap-down drill pointed out above.

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

Barrel: many gymnasts discover the measures to a back handspring with a barrel. Don’t effort this without gift spotted first!

Exercise Bands: practice bands have the right to be supplied for plenty of strength exercises, and are likewise used for part drills in the video.

Back Handspring How-To Video: This ago Handspring tutorial video clip is through Dominique Moceanu, an Olympic yellow medalist. You can download the video clip to watch immediately.

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8- inch Mat: one 8-inch mat is displayed in the video for some of the ago handspring drills. Girlfriend should always learn brand-new gymnastics an abilities on mats before attempting lock on the floor.


We’ve provided the measures you must take and drills you need to be able to do in bespeak to discover a ago handspring. Yet it is still a tough skill and also will take time come learn. Friend will must do it numerous times with a spot, before you attempt it by yourself. As soon as you have learned your earlier handspring, though, we know you’ll feeling a sense of accomplishment and it will certainly be precious it! good Luck