A ago handspring is a gymnastics skill that is a big milestone in a gymnast’s progression. And also when a gymnast is trying come learn how to execute a earlier handspring, she really wants to get it so bad. It deserve to be a tough skill come learn due to the fact that it is unlike any skill a gymnast has actually learned before. And since a back handspring needs a gymnast come push and jump backwards it can likewise create mental blocks. If it have the right to be a tough skill to learn, it’s an extremely exciting and fun as soon as you finally master your back handspring. Here are the muscle you need, the drills you have to know how to do and also the measures to learning and also mastering your back handspring.
You are watching: How to learn to do a backhandspring
But first, make sure you download the earlier handspring exercise below!
How to perform a ago Handspring step by Step
*Please note: You need to only be attempting a earlier handspring with ideal spotting native an adult. Carry out NOT effort a ago handspring ~ above your very own or you could risk major injury.
1. Sit, Lean, Push
This is where you space using your leg toughness to push off the floor.
2. Tight Arch
3. Chop arch handstand
This is whereby you are using her arm strength to press off the floor, along with your core toughness to pull her legs over her head fast
4. Tight hollow position
You have actually pushed off the ground and also snapped native a tight arch to a high hollow position.
If you are doing a standing back handspring you want to land with your feet directly under her hips. If you room doing a ago handspring in a connection, you desire to land through 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 stimulate to do a back handspring. Your leg muscles assist you push off the gr
Exercises you can do at Home:
These are exercises you deserve to do to combine the muscle you need to have the ability to do a ago handspring. Many of the moment the most vital thing you deserve to do at home to help yourself learn a brand-new skill, is to combine the muscles you need.Wall Sits: Put your ago to a wall, and also slide her bottom under as you move your feet far from the wall, to placed your body in the form of a chair. Your knees should be bent, and also your thighs and calves need to be perpendicular to each other. Shot to host this because that 30 secs to 1 minute in ~ a time. This practice is good for strengthening her legs — her quads and also hamstrings.Planks: Get into a push-up position, do sure you squeeze her legs together tightly and are squeezing your core. Make sure your shoulders room over her wrists. You have the right to either host your plank position on her hands, or you deserve to lower you yourself to your forearms. Save your head neutral. Shot to host your plank place for 30 seconds to 1 minute at a time. Planks aid to strengthen your abs, earlier and shoulders.Hollow Holds: A hollow hold is very similar to a plank except your arms are farther in former of you. To perform a hollow 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 her arms tucked tightly between your ears. Your legs should be straight, and your bottom squeezed. You can see this prove at the beginning of the video clip below.Squats: To execute a suitable squat, stand v your feet hip-width apart with your eight by your side. Lower yourself under as much as you have the right to by pushing your hips back and relocating your body load on to your heels. Let your arms come up to aid you balance. Girlfriend don’t desire your knees to go much past your ankles. Your toes have to be sharp forwards. Then stand up slowly again. Shot to perform them in to adjust of 10. Squats assist 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 then press through her ankles and also toes to jump up. Land her jump and also slowly lower your human body down into a squat again.Sumo Squats: Sumo squats are similar to regular squats except your legs room farther apart and your toes room pointed contempt out. Stand through your feet a little larger than shoulder-width apart with your toes pointed at a 45° angle. As with a continual squat, reduced your body as much as you can by pushing your hips earlier and bending her knees. The load of your body need to be on your heels. Then stand ago up again slowly. Sumo squats strengthen your hamstrings, quads and also glutes.Arch/Hollows on a Pull-Up Bar: You have the right to work your core muscles, and likewise practice the form from the center of the earlier handspring, as soon as you perform arch/hollow hold on a pull-up bar. In the center of the earlier handspring her body goes from a slight arch position acquiring into the handstand, come a slight hollow position as friend snap down. To do arch/hollows top top a pull-up bar, hang from the bar in a slightly arched position. Make certain you room squeezing her legs, butt and core. Then move your body to a slight hollow position, making certain you are still squeezing her legs, butt and also core. Repeat this. Shot to execute 10 reps at a time. You have the right to see this practice in the video below.
Back Handspring prepare Workout
Back Handspring Drills friend should be able to do at the gym:
These are back handspring drills girlfriend should have the ability to do before you effort to do a back handspring through a spot. These are drills you must do at a gym due to the fact that they call for equipment, mats and a spot.Sit, Fall, push onto Mat Stack: The push-backs drill is the second component of the ago handspring. The score is come explode backwards to a chop body place on a mat stack by pushing v your legs. One of the main reasons for the drill is to gain comfortable through the emotion of sitting and also leaning back. The other point is to find out to push tough through your legs.Back handspring end the Barrel: The score of the back handspring over the barrel drill is to aid you discover the mechanics of the earlier handspring. It’s to assist the gymnast practice the steps — sit, lean, push ago through the foot onto her hands in a handstand position, and also then snap her legs under to a stand.Back handspring top top the Trampoline: You should be able to do a earlier handspring in a chop body place well top top the trampoline before moving it to the floor.
I’ve embedded a video that has excellent back handspring drills below. Do no attempt any type of of the drills in this video clip that need a spot, or those because that which friend don’t have the suitable equipment.
Back Handspring Drills you deserve to do at Home:
These are back handspring drills you have the right to do at residence to aid improve the skills you require for a back handspring.Bridges: You deserve to practice bridges at home. Make certain you push back and try to get your legs directly in the bridge. You have to be feel the large in her shoulders. You need shoulder versatility for a earlier handspring.
Once you have strengthened the muscles you need for a earlier handspring, and learned just how to perform the earlier handspring drills above, then you deserve to start trying to do a back handspring through a spot. Perform not attempt a back handspring by you yourself without a spot. You need to be in a gym with a trained coach. They can spot your earlier handsprings, until they room comfortable v you being able to carry out them by yourself.
Tools for discovering a ago Handspring
Here are few of the tools and also gymnastics tools mentioned over that aid you learn how to carry out a ago handspring.
Pull-Up Bar: A Pull-Up bar is valuable for several of the strength exercises detailed above. You can additionally 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 additionally be used for the handstand snap-down drill pointed out above.
Panel Mat: A urgent up panel mat deserve to be supplied for the handstand snap-down drill.
Barrel: many gymnasts discover the actions to a earlier handspring with a barrel. Don’t attempt this without being spotted first!
Exercise Bands: exercise bands can be offered for countless strength exercises, and also are likewise used for part drills in the video.
Back Handspring How-To Video: This back Handspring tutorial video is through Dominique Moceanu, an Olympic gold medalist. You have the right to download the video to clock immediately.
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8- inch Mat: an 8-inch mat is shown in the video for few of the ago handspring drills. Friend should always learn new gymnastics an abilities on mats prior to attempting lock on the floor.
We’ve detailed the measures you must take and drills you need to have the ability to do in bespeak to find out a ago handspring. But it is quiet a tough skill and also will take time to learn. You will need to do it many times v a spot, prior to you attempt it by yourself. When you have actually learned your back handspring, though, we understand you’ll feeling a sense of success and it will certainly be worth it! good Luck