A back handspring is a gymnastics skill that is a big milestone in a gymnast’s progression. We are going to go through the muscles you need to learn a back handspring, the best drills for a back handspring, and step by step how to do one.
A back handspring is a hard skill to learn because it’s unlike anything most gymnasts have done before. And since a back handspring requires a gymnast to push and jump backwards it can also create mental blocks . While it can be a hard skill to learn, it’s very exciting and fun when you finally master your back handspring.
Check out our new 30 Day Back Handspring Workout Challenge:
How to Do a Back Handspring: Tips, Drills, Exercises and More to Help you Learn
How to Do a Back Handspring Step by Step
*Please note: You should only be attempting a back handspring with proper spotting from an adult. Do NOT attempt a back handspring on your own or you could risk serious injury or death.
1. Sit, Lean, Push
Bend your legs to almost a 90 degree angle, lean backwards and push hard off the ground with your legs.
2. Tight Arch
Jump backwards in a tight arch position with your eyes on your hands.
3. Tight arch handstand
Push through your shoulders and hands off the floor.
4. Tight hollow position
When you are in the tight hollow body position, you have pushed off your hands and you are in the air with your arms by your ears and your legs squeezed together.
5. Landing
Then your legs come down fast to maintain the momentum you have in your back handspring, especially if it’s part of a connection. If you are doing a standing back handspring you want to land with your feet directly under your hips. If you are doing a back handspring in a connection, you want to land with your feet in front of your hips.
Back Handspring Prep Workout
This back handspring prep workout incudes top drills to strengthen the muscles you need for a back handspring. It also includes drills to help you gain the flexibility you need to learn a back handspring.
The Muscles & Flexibility You Need for a Back Handspring
You need shoulder and back flexibility to do a perfect back handspring. You need strong legs to push off the floor in the beginning of a back handspring, a strong core to bring your legs over your head fast to get the momentum you need, and strong arms to block off the floor and help you snap down to your feet.
Drills Included in GymnasticsHQ’s Back Handspring Prep Workout
Make sure you have downloaded the 30 Day Back Handspring Challenge at the top of this article to track your progress!
- Gravity Assisted Floor Angels: You can do these on the floor or against a wall. You want to extend your arms straight and then bend until your elbows are at a 90º angle. Extend back through to complete the range of motion. Do 12x.
- Gravity Resisted Floor Angels: Flip over onto your stomach and you’ll do the same motion as the gravity assisted floor angels, but this time you’ll want to keep your arms raised and not touch the floor. Do 12x.
- U’s with Light Weights: Start by laying on the edge of a bed or couch. You’ll want to hold your weight on the side that is hanging off of the bed/couch. Raise your arm up towards the ceiling so that your elbow and shoulder are even with your elbow and hand at a 90º angle. Then rotate your hand up even with your elbow so you have a 90º angle between your shoulder/elbow and elbow/hand. Rotate your hand back down so that you’re at the position you were previously and then return to starting position. Do 2 sets of 10 on each arm.
- Squats: Begin with your legs shoulder width apart, squat down as far as you can making sure that your knees stay behind your toes. Your toes will be facing forward and you want most of your weight to be in your heels. Do 10x.
- Squat Jumps: You’re going to complete the squat and then jump as you stand up going back into the next squat. Do 10x.
- Sumo Squats: Start with your legs wider than shoulder width apart and your toes will be pointed outwards. You still want to make sure that your knees do not pass your toes while you’re squatting down. Do 10x.
- High Plank Hold: Start in a high plank making sure that your legs are straight, your back is straight and you don’t have a droopy belly. Make sure to keep your head in neutral position. Do 3 sets of 30 seconds.
- Elbow Plank Hold: This is the same positioning as the high plank hold, except instead of on your hands, you are on your elbows. Do 3 sets of 30 seconds.
- Lying Leg Raises: Lay down flat on the ground making sure you are in a straight body position. Make sure your legs are straight, arms above your head. Raise your legs up to a 90º angle making sure that your toes are pointed and try to get your lower back on the floor, pushing through your belly button and abdomen to the floor. Do 15x.
- Spider-Man Handstands: You want to try to use the wall to get into a straight body position with your legs together, arms and legs straight and toes pointed. Do 30 seconds x 2 sets.
- Bridge: Do a bridge. Try to get your shoulders over your hands. If it’s too easy, put your legs together and push them straight. Do 10 seconds x 2 sets.
Top Drills for Learning a Back Handspring
Back Handspring Drills You Should Be Able to Do at The Gym
These are back handspring drills you should be able to do before you attempt to do a back handspring with a spot. These are drills you need to do at a gym because they require equipment, mats and a spot.
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Handstand Snap-Down Drill: The handstand snap down drill is the second half of the back handspring. Do a handstand on a mat, and then bring your feet down fast to land with your chest up. The goal is to push through your shoulders, wrist and fingers and get your chest up fast.
- Sit, Fall, Push onto Mat Stack: The push-backs drill is the second part of the back handspring. The goal is to explode backwards to a tight body position on a mat stack by pushing through your legs. One of the main reasons for the drill is to get comfortable with the feeling of sitting and leaning back. The other point is to learn to push hard through your legs.
- Back handspring over the Barrel: The goal of the back handspring over the barrel drill is to help you learn the mechanics of the back handspring. It’s to help the gymnast practice the steps — sit, lean, push back through the legs onto your hands in a handstand position, and then snap your legs down to a stand.
- Back handspring on the Trampoline: You should be able to do a back handspring in a tight body position well on the trampoline before moving it to the floor.
I’ve embedded a video that has excellent back 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 can do at Home:
These are back handspring drills you can do at home to help improve the skills you need for a back handspring.
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Handstand Against the Wall: In order to be able to do a good back handspring, you should be able to hold a handstand against the wall in a tight body position, with arms and legs straight and tight and your bottom squeezed, for at least a minute.
- Bridges: You can practice bridges at home. Make sure you push back through your arms and shoulders and try to get your legs straight in the bridge. You should be feel the stretch in your shoulders. You need shoulder flexibility for a back handspring.
Once you have strengthened the muscles you need for a back handspring, and learned how to do the back handspring drills above, then you can start trying to do a back handspring with a spot. Do not attempt a back handspring by yourself without a spot. You need to be in a gym with a trained coach. They can spot your back handsprings, until they are comfortable with you being able to do them by yourself.
Tips for Learning a Perfect Back Handspring
- Push Hard Off The Ground with your Legs : You need to have strong leg muscles to get a good push off the ground with your legs.
- Block Hard off the Ground with your Arms : As soon as your arms hit the ground you should be blocking with your shoulders and arms off the ground. You want to spend as little time on the ground as possible to keep your momentum going.
- Snap your Legs Down Fast : You want your legs to snap from being in a tight arch to a tight hollow as they go over your head.
Here are some of the tools and gymnastics equipment mentioned above that help you learn how to do a back handspring.
Tools for Learning a Back Handspring |
Description |
Price |
| Pull-Up Bar | A Pull-Up bar is useful for some of the strength exercises listed above. You can also use a pull-up bar to do a couple of the drills in the video. | $9.98 |
| Barrel | A barrel is a helpful tool for making sure your gymnast is pushing off the ground in her roundoff, by doing the roundoff over a barrel drill. Price shown for a 24″x24″x30″ barrel. | $367.21 |
| Block | A block is used in the video, and it can also be used for the handstand snap-down drill mentioned above. | $269.00 |
| Therabands | Exercise bands can be used for many strength exercises, and are also used for some drills in the video. | $14.99 |
| Back Handspring How-To Video | This Back Handspring tutorial video is by Dominique Moceanu, an Olympic Gold medalist. You can download the video to watch immediately. | FREE |
| Panel Mat | A folded up panel mat can be used for the handstand snap-down drill. | $333.44 |
| 8 Inch Mat | An 8-inch mat is shown in the video for some of the back handspring drills. You should always learn new gymnastics skills on mats before attempting them on the floor.
|
$499.00 |
Back Handspring Progression
Here is the usual progression of skills you learn leading up to a back handspring.
- Handstand – You should first learn a perfect straight body position handstand.
- Bridge – You need to be able to do a bridge well, and be able to push through your shoulders. Shoulder flexibility is important for a back handspring.
- Bridge Kickover– Before you learn a back walkover, you learn a bridge kickover. From a bridge, you will push through your shoulders to kick your legs over your head.
- Back Walkover – A back walkover is a similar skill (without flight) that gymnasts usually learn before learning a back handspring. You need back and shoulder flexibility for a back walkover, just like you do for a back handspring.
- Back Handspring Over a Barrel – You usually learn to do a back handspring over a barrel before learning it on a trampoline.
- Back Handspring on the Trampoline – The trampoline is an ideal spot to learn a back handspring, because the spring of the trampoline will give you some help!
- Back Handspring on Floor- If you have mastered a back handspring on trampoline, then you are ready to take your back handspring to the floor (with a coach spotting you of course!)
Frequently Asked Questions
Q: What is a back handspring?
A: A back handspring is a gymnastics skill where a person jumps backward onto their hands, then pushes up off their hands to land on their feet. It’s a key skill for tumbling passes as
Q: Is a back handspring difficult to learn?
A: Learning a back handspring can be challenging, but with practice and guidance from a qualified coach, anyone can master this skill. The first step is getting upper body strength and core strength so you can complete the skill.
Q: How can I prepare my body for learning a back handspring?
A: Strengthening your core and arm muscles, improving black and shoulder flexibility, and practicing proper hand placement and body positioning are key to preparing your body for learning a back handspring.
Q: What are some common mistakes to avoid when attempting a back handspring?
A: Common mistakes to avoid when performing a back handspring include leaning too far forward, not keeping the arms straight, and not having the strenght to complete the skill.
Q: How can I overcome my fear of attempting a back handspring?
A: Overcoming fear is a natural part of learning any new skill. By setting small, achievable goals, practicing with a spotter, and visualizing success, you can build confidence and conquer your fear of attempting a back handspring.
We’ve listed the steps you need to take and drills you need to be able to do in order to learn a back handspring. But it is still a hard skill and will take time to learn. You will need to do it many times with a spot, before you attempt it by yourself. Once you have learned your back handspring, though, we know you’ll feel a sense of accomplishment and it will be worth it! Good Luck 🙂
View Comments (170)
Sooooo hard!!!!!!!!!!
Gymnastics,
I dont know if you want any tips but if you need some here are some tips that I used to get mine:
1. Get a spot, I know you have probably been told before but it is helpful!
2. Do it over/ onto pillows! If you get it, slowly take away the pillows until you are comfortable doing completly on your own!
3. YouTube. If all else fails, YouTube will always be waiting for you
Hope this helped!
Oh this is rubbish
But yours did work
This wasn’t rwallly that helpful but I got my tuck back handspring tuck tuck
Been doing back handsprings for some time now but they're all crappy, can't wait to try out the exercises
Damn that so real bruh cant wait to try them eathier
I have been trying to get a backhandspring for about two years now i did one while i was practising about a week ago but even though i know i can do one im still to scared to do it again has anyone got any tips
Sometimes it's just about facing your fears headfirst and doing it. Let me tell you, I started gymnastics a few months ago and recently I was taught how to do a dive roll. I was absolutely mortified, I was so scared of cracking my neck and dying that my own fear stood in my way and the way of my progress! A few minutes later I told my coach that I would do it (I was super motivated :p ) and he told me that it was really good but I didn't jump at all... The more I worked on it, the better I got! So, moral of the story, don't let fear stand in the way of you and your progress and after all, the coach is there to help you! (If you don't have an instructor/coach, find a friend that can spot you)
This has not helped at all!
Also at the very start it just says SHE and u wanted to point out that both girls AND boys can learn to do back hand springs
Sometimes it's just about facing your fears headfirst and doing it. Let me tell you, I started gymnastics a few months ago and recently I was taught how to do a dive roll. I was absolutely mortified, I was so scared of cracking my neck and dying that my own fear stood in my way and the way of my progress! A few minutes later I told my coach that I would do it (I was super motivated :p ) and he told me that it was really good but I didn't jump at all... The more I worked on it, the better I got! So, moral of the story, don't let fear stand in the way of you and your progress and after all, the coach is there to help you! (If you don't have an instructor/coach, find a friend that can spot you) Good luck!!
Hey! I know the feeling.
I'm 11 and I recently started Teaching my self gymnastics.
I'm scared of going into a back bend on one foot, but you just have to reassure yourself and DO IT! You can scream if you'd like, that helped me get my front walkover while I was afraid of it.
Hope I helped!
<3
Hey all,
I am a self taught gymnast, or at least I try to. I never realized how much fun gymnastics was until I realized what I was missing. Sometimes I face struggles, and mental blocks, but if you try hard enough you will eventually be able to accomplish a skill. I know that it took me about 3 months just to get a decent front flip, but now I can do one without even thinking. As of right now, I am working towards a back handspring. I know I can do it, but the pressure of going backwards always gets in my head, but thanks to everyone’s tips I think I will be able to go backwards and get my back handspring!!! For everyone else trying, just keep working towards it!!!!
don’t worry. Keep practicing. Practicing side handstands and handstands will help with your cartwheel. Hip stretches will too. Just practice the movements and practice kicking up into it a little bit. Eventually you will get it. Hope this helps you!
My 9 year old used the tips you gave and can now do a back handspring and back tuck. She started gymnastics this year.
Help! I can't do it I try try try I can even to a cartwheel I feel like a baby
Hey! Here are some tips to help me, I'm a gymnast and I've been doing gymnastics for about a year now and I'm already on pre-team!
. Try a trampoline park, I did a couple back-handsprings there!
. Get a spotter, someone you can trust!
. Try a couple back bends if you can!
. Use either pillows or a mattress if needed!
Hey its ok we all feel like this when we try to learn something new. My sister was in gymnastics for about 3 years and it took her a long time to get her back handspring down. Maybe try practicing on a gymnastics mat or a trampoline. Also make sure you stretch as much as you can but most of all you need to stretch out your legs. Make sure while you are learning this you keep your arms and legs straight and not bending them!
You totally got this! I've been doing gymnastics for fun for almost 7 years and this sport is full of facing your fears! What I've learned to do, it to wait until I know I can handle the skill physically. If I'm not confident that I can, then I don't do it and I wait until next time. I know first hand that there won't always be a next time, but don't try something that you aren't confident in. If you don't feel confident (I know this is not what you want to hear, but trust me, it helps way more than you know), do more conditioning. You got this! I believe in YOU!!! <3 God's got you!
Well here's some tips:
get your back walkover
then try it on the trampoline
then last try on floor ( with spot and mats)
Hey so everyone is scared when they are learning a skill like this. That is part of how we are made. IF you aren't scared, you aren't human. If you don't have anyone to spot you, go to a drop in gymnastics class/clinic where there are trained coaches that will give you a spot. Part of not getting hurt when you do this is you have to go for it 100%. my sister didnt go for it and she hurt her back. she landed in an arch. So basically if you are going to do it, do it the right way and don't chicken out. GOOD LUCK!!!! youve totally got this and you will get it sooner or later so dont stress it.
How tall are you? If you are short you have a better advantage at a back handspring and you get over your fears easier... I am 11 years old and 4'4" so I would have an advantage.
im 4'6 and im 9
I’m 4’5 and 10
I am 4'7 and I am 11
same Laura I'm 11 and I'm 4'8 tho
im 13 and 5 feet
I'm 13 and i'm 4' 8"
I'm 12 and I'm 4'11 , I am so scared of doing a back handspring don't know what to do
I love the guides that they gave me
I am 11 and 5'1"...you are tiny
I am 11 and 5'1"
im 5'6 and 13 ive been practicing on my mattress for two days and almost have it i
Im 12 and 4,11
im 11 and im 4'9
I am 5'2 and I will be 11 in 1 month.
Yes! Same! But it still does not help the fact that I am terrified of doing the back handspring, yet I take classes.
I am 11 and 5'5"
I am 11 and 5'8
Been doing back handsprings for some time now but they're all crappy, can't wait to try out the exercises
Hi I'm 5,2 and I'm 11 so it's kinda hard
i see why you are having problems and it can just be about facing your fears. for example, when i was young i did a backflip and almost broke my neck. i was traumatized for a while and never even thought about attempting one again. 6 years later and i don't even need a trampoline to do a backflip!! it's all about confidence and if you have confidence in yourself then you can do whatever you put your mind to!! best of luck <3
just comite or have a spot do less every time
So my friend has been wanting her back handspring for a while now and today at practice I just told her to throw it no matter what. Guess what? She got it. She bent her arms and her feet were apart but she got over her mental block!!! Just go for it!!! Good luck
You have to fail to not be scared! I only just got my back walkover last night and I'd been working on it for years but was too scared to actually do so, until I failed last night, well I didn't fail at back walkover but at backbend kickover. When I was going into backbend (legs apart) I fell on my hands and they bent, and it didn't hurt as much as I thought it would so I tried full back walkover and did it because I wasn't scared about falling because of standing on one leg!!!
I can’t do it
You can always try no matter what though never give up please because with that attitude you cant your right but if you keep trying and you say you cant do it at least use the power of YET say I cant do it YET
You have to fail to not be scared! I only just got my back walkover last night and I'd been working on it for years but was too scared to actually do so, until I failed last night, well I didn't fail at back walkover but at backbend kickover. When I was going into backbend (legs apart) I fell on my hands and they bent, and it didn't hurt as much as I thought it would so I tried full back walkover and did it because I wasn't scared about falling because of standing on one leg!!!!
Hey what I find very helpful is just to fall backwards like on a mat of course or if you don't have a mat a mattress but like flat on the ground. If that doesn't work I've found that if you trust God thatt he will help you.
so true! I can't tell you how many times I've prayed before practice and individual skills! It's amazing when He gives you the confidence and peace to do stuff you never thought you could ever do! (and that's not just in gymnastics!)
SO true! God is always with us!
So true !
Wow thats a long time of learning your backhand spring. I just learned mine during the summer by my self. (not trying to brag)
It helps if you have a spoter and to try on a Bed
I have an amazing tip for you. You see I am nine years old and I'm trying to et my back handspring. I watched a helpful tutorial by lyds Vyds and a helpful strategy is to keep your back aligned with your hips in the prep. Do not lean forward because then you won't get onto your hands. When you do your back handspring, think of jumping onto your hands and going back on your feet. Also, make sure you have a solid back walkover and a nice back limber. Hope this helps!!
-Emma Roxanne Atama
I am learning my back handspring and I have been mortified to the core about doing it since I have recently been progressing to the tumble track my teammates who are scaird too have been asking me how I am doing it and I have been telling them and stand by it that I know my body knows what to do, so just let your body do what it knows to do! Even if you feel like you are going to throw up from fear, you know that you know what to do. Sooooooooooooooooo, just throw it. BTW always keep your arms to your ears, it saved me from breaking my neck when I was learning my back handspring on the cheese mat.
Thanks I asked my coach to spot me now I can always do it
I am super scared! Plz help!
when I push from the ground and into the bhs my arms just become weak even though iknow i have the strength
Will this be good for a report?
Will this be good for a school report?
I wish i had a back handspring
You do now right?
How strong do you need to be to get your back handspring? Like how many push ups do you need to be able to do to be able to do a back handspring? How many tuck ups, sit ups, etc.
Every gymnast is different! So I would say just try to get as strong as possible :)
You are very beautiful so sweet i l u this
Can you do a how-to on back tucks?
I will add it to my list!
I have spoke to many people about this and you are my last chance!!! Okay so let's begin about a week ago when I got my back handspring!!! First I did some backwalkovers and then I swung into my backwalkover and then I moved my feet and did a back handspring I did that for an hour and a half and then I went in for my dinner and I come back out again 3 hours after I did my back handspring and my body wouldn't allow me to do it!!! I kept swinging but I kept falling onto my back and then I had to do the backwalkover swingy thing again and I got it then I go to bed wake up and I'm scared!!! LITERALLY!!! My body wouldn't allow me to even backwalkover so I just gave up and three days after I went on my trampoline and I did the backwalkover thingy AGAIN and I got it and next day I went to tumbling class I get supported on my back handspring on trampoline and I get shadowed and I did it but after I had I drink I couldn't do it again!!! I had to get my coach to spot me and I did it and someone took a video of me and he wasn't even spotting me!!! I kept doing it on my own until I went home and went to go on my trampoline on the next morning and then I couldn't do it I had to do the backwalkover thingy again!!! And I go in to get my phone come back out and I forget it and have to do the backwalkover thingy!!! Also the backwalkover thingy takes about an hour to do so the main point I need help with is that I have only a couple of days to get it and I will be moved up to level 2 but if I don't get it I will have to quit because I'm too old for level 1!!! And I can't keep doing this backwalkover thingy or keep getting spotted by my coach because at comps I can't do that!!! PLEASE help!!!!
lailia i got my backhandspring a year ago and i had your same problem what i did was just jump back on my bed until i got the hang of gong back.
lailia, i got my backhandspring a year ago and i had your same problem what i did was just jump back on my bed until i got the hang of gong back.
You dont need a backhandspring in Level 2 but you do in Level 3
I am level xcel gold and I have my back handspring I don’t do xcel gold becase I have lots of hobby’s I do it cause my coach told me after dimond I can go to level 8 and I just find 5 years instead of 8 to go to level 8 is a lot easier.Anyways getting your back hand spring may be hard I have some tips for you
1.get a backbend kickover
2.get. A back walkover
3.in your back walkover push off your hands
4.try back walkover push off on trampoline
5.back handspring on trampoline
TIP:back handspring is bacicly a back walkover with feet together
Also can you make a back tuck totoraal
And a front walkover one too
Hi, I got my round off back handspring 2 days before my comp(which is in my routine) and the next day at practice the day before my comp, I couldn’t do it! Now when ever we go on rod floor at practice I can do it but my coach need to spot me a couple times or stand there. Another day at practice I got it on the floor, the next practice, I can’t do it! Please help me!!
And now I have another comp. In 2 1/2 weeks! I still can’t do it! Anyone have advice??
try it on a tramp first, Then try doing it with a cloud mat and a spot, Then do it just with a spot,then GO FOR IT on a cloud mat !