How to Do a Back Handspring
How to Do aBack Handspring
A back handspring is an advanced tumbling skill that requires strong legs, shoulders, core control, and proper coaching. Learn the movement in clear stages and practice only with a qualified spotter.
Before You Start
You should already have a strong bridge, handstand, backward jump, and solid body tension. Always learn a back handspring on a spring floor or padded mat with a qualified gymnastics coach.
Step-by-Step Guide
Sit and Swing
Stand tall, then bend your knees and sit your hips backward as if you are sitting into a chair. Swing your arms behind you while keeping your chest lifted.
Jump Backward
Drive through your legs and jump backward, not straight up. Swing your arms quickly beside your ears and keep your body tight as you reach for the floor.
Reach and Block
Place your hands shoulder-width apart with straight elbows. Push strongly through your shoulders and keep your head neutral between your arms.
Snap Down and Land
Snap your legs down together, lift your chest, and land on both feet with soft knees. Finish tall with your arms raised and your balance under control.
★ Helpful Tips
- Sit your hips backward before you jump.
- Jump backward with power through both legs.
- Keep your arms straight beside your ears.
- Push strongly through your shoulders.
- Keep your legs together during the snap-down.
✕ Common Mistakes
- Jumping straight up instead of backward.
- Throwing the head back.
- Bending the elbows.
- Letting the legs separate.
- Landing with the chest too low.
✓ Safety First
- Use a trained coach or experienced spotter.
- Practice on a spring floor, tumble track, or padded mat.
- Do not attempt the full skill before mastering progressions.
- Stop if you feel wrist, shoulder, neck, or back pain.
Drills to Help You Improve
- Chair Sit Drill: Practice sitting backward while keeping your chest lifted.
- Backward Jump to Mat: Jump backward onto a soft raised mat with a coach.
- Handstand Snap-Down: Practice snapping both feet down together from a handstand.
- Bridge Shoulder Pushes: Strengthen the push through your arms and shoulders.
Are You Ready?
- I can hold a strong bridge with straight arms.
- I can hold a controlled handstand.
- I can jump backward safely onto a mat.
- I can complete a handstand snap-down with both feet together.
Build the skill through safe progressions: strong sit, powerful backward jump, straight-arm support, shoulder block, fast snap-down, and controlled landing.