How to Perform a Back Handspring

Here are some easy steps and tips on how to perform a back handspring.

Below is a clip of a novice performing this skill along with the assistance of an instructor:

1.) Start in anatomical position with pronation of the wrists.
2.) Fully extend arms up straight into the air 180 degrees.
3.) Anteriorly adduct shoulders 185 degrees
4.) Start leaning backward while flexing your hips and neck simultaneously about 45 degrees forward.
5.) Forcefully jump backward while hyperextending your spine, neck and shoulders until your hands reach the floor.
6.) While your wrists are also now hyperextended, push up off the floor and simultaneously flex your neck, spine and hips forward until you land on your feet.
7.) You should now be back into starting position.

**Please do no try this skill at home. Check with a local gym for lessons or to see if they offer an open gym day.
It is important to stretch before and after each time you practice this skill. To perfect this skill it is recommended that you exercise to strengthen your muscles. You should do push ups, sit ups, hand stands and lunges.

Once you have mastered these steps your ending result should look like this:

Phases of a back handspring:
Phase 1

Phase 2

Phase 3Phase 4

Phase 5

Terminology and definitions that were used above:
Anatomical Position- Position in which body is erect with arms at sides and palms facing forward
Adduct- moves a bone toward the midline of the body
Anterior- refers to a structure being more in front than another structure in the body
Pronation- internal rotation of the radiohumeral joint.
Extension-straightening of a joint
Flexion- to bend the joint or decrease the angle between the bones of the joint
Hyperextension- extreme, or even abnormal extension