A earlier handspring is a gymnastics skill that is a huge milestone in a gymnast’s progression. And when a gymnast is trying to learn just how to execute a earlier handspring, she really wants to acquire it so bad. It deserve to be a tough skill to learn due to the fact that it is unlike any type of skill a gymnast has learned before. And also since a back handspring calls for a gymnast come push and jump backwards that can also create psychological blocks. If it have the right to be a tough skill to learn, it’s an extremely exciting and fun once you finally master your earlier handspring. Here are the muscles you need, the drills you must know exactly how to do and also the steps to learning and mastering your ago handspring.
You are watching: How to do a backhandspring by yourself
But first, make sure you download the earlier handspring workout below!
How to perform a earlier Handspring step by Step
*Please note: You should only be attempting a back handspring with ideal spotting native an adult. Execute NOT effort a earlier handspring on your own or you might risk serious injury.
1. Sit, Lean, Push
This is wherein you room using her leg stamin to press off the floor.
2. Tight Arch
3. Tight arch handstand
This is wherein you space using her arm stamin to press off the floor, along with your core strength to pull your legs over your head fast
4. Tight hollow position
You have actually pushed off the ground and also snapped native a chop arch come a high hollow position.
If you space doing a standing back handspring you want to land with your feet straight under your hips. If you space doing a ago handspring in a connection, you want to land with your feet in front of her hips.
Muscles you need for a ago handspring:Legs: You need strong legs, this contains your quads, glutes and also hamstrings, in stimulate to execute a earlier handspring. Her leg muscles aid you press off the gr
Exercises you deserve to do at Home:
These space exercises you can do to combine the muscles you need to be able to do a earlier handspring. Most of the moment the most vital thing you have the right to do at home to aid yourself discover a new skill, is to strengthen the muscles you need.Wall Sits: Put your back to a wall, and also slide your bottom under as you move your feet away from the wall, to put your body in the shape of a chair. Her knees should be bent, and also your thighs and calves have to be perpendicular to every other. Shot to organize this because that 30 secs to 1 minute at a time. This exercise is good for strengthening your legs — your quads and also hamstrings.Planks: Get right into a push-up position, do sure you squeeze her legs with each other tightly and are squeezing her core. Make sure your shoulders room over her wrists. You have the right to either hold your plank place on your hands, or you deserve to lower yourself to her forearms. Store your head neutral. Try to hold your plank place for 30 seconds to 1 minute at a time. Planks assist to strengthen her abs, ago and shoulders.Hollow Holds: A hollow hold is very comparable to a plank except your arms room farther in former of you. To do a hollow hold, get into a push-up position. Then move your feet and arms farther away until you are in a tight hollow position with her arms tucked tightly between your ears. Her legs need to be straight, and your bottom squeezed. You can see this prove at the beginning of the video below.Squats: To execute a ideal squat, stand through your feet hip-width apart through your arms by her side. Lower yourself under as far as you deserve to by pushing her hips ago and moving your body load on to your heels. Let her arms come increase to help you balance. Girlfriend don’t want your knee to go far past your ankles. Your toes need to be spicy forwards. Then stand up gradually again. Shot to do them in sets of 10. Squats assist to strengthen your quads, glutes and also hamstrings.Squat Jumps: To carry out a squat jump, stand with you feet hip-width apart. Lower yourself right into a squat, and also then push through her ankles and also toes to jump up. Land your jump and also slowly reduced 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 v your feet a little larger 보다 shoulder-width apart v your toe pointed in ~ a 45° angle. Just like a constant squat, reduced your human body as far as you deserve to by pushing her hips ago and bending your knees. The load of your body must be on your heels. Then stand back up again slowly. Sumo squats strengthen your hamstrings, quads and also glutes.Arch/Hollows ~ above a Pull-Up Bar: You can work your core muscles, and likewise practice the shape from the center of the ago handspring, as soon as you execute arch/hollow holds on a pull-up bar. In the center of the ago handspring her body goes native a slight arch position getting into the handstand, to a slim hollow position as girlfriend snap down. To perform arch/hollows ~ above a pull-up bar, hang from the bar in a contempt arched position. Make certain you space squeezing your legs, butt and also core. Then relocate your body to a slight hole position, making sure you room still squeezing her legs, butt and also core. Repeat this. Shot to perform 10 reps in ~ a time. You have the right to see this practice in the video clip below.
Back Handspring prepare Workout
Back Handspring Drills friend should be able to do at the gym:
These are back handspring drills you should have the ability to do before you effort to do a back handspring through a spot. These are drills you need to do at a gym due to the fact that they require equipment, mats and a spot.Sit, Fall, push onto Mat Stack: The push-backs drill is the second part of the earlier handspring. The score is to explode backwards come a tight body position on a mat ridge by pushing v your legs. Among the main reasons for the drill is to gain comfortable through the feeling of sitting and also leaning back. The other allude is to learn to push difficult through her legs.Back handspring end the Barrel: The score of the earlier handspring over the barrel drill is to aid you find out the mechanics the the back handspring. It’s to aid the gymnast practice the actions — sit, lean, push back through the legs onto your hands in a handstand position, and also then snap her legs under to a stand.Back handspring on the Trampoline: You should have the ability to do a back handspring in a chop body position well ~ above the trampoline before moving it come the floor.
I’ve installed a video clip that has excellent back handspring drills below. Do no attempt any type of of the drills in this video that need a spot, or those for which girlfriend don’t have the appropriate equipment.
Back Handspring Drills you can do at Home:
These are ago handspring drills you deserve to do at home to assist improve the skills you need for a earlier handspring.Bridges: You have the right to practice bridges in ~ home. Make certain you push ago and try to obtain your legs right in the bridge. You should be feel the large in her shoulders. You require shoulder versatility for a back handspring.
Once you have strengthened the muscle you require for a back handspring, and learned how to carry out the earlier handspring drills above, then you can start trying to perform a back handspring through a spot. Execute not attempt a earlier handspring by yourself without a spot. You must be in a gym through a trained coach. They have the right to spot your earlier handsprings, till they space comfortable v you gift able to execute them by yourself.
Tools for learning a ago Handspring
Here are some of the tools and also gymnastics devices mentioned over that assist you learn exactly how to execute a ago handspring.
Pull-Up Bar: A Pull-Up bar is beneficial for several of the strength exercises detailed above. You can likewise use a pull-up bar to do a couple of the drills in the video.
Block: A block is provided in the video, and also it can likewise be used for the handstand snap-down drill mentioned above.
Panel Mat: A folded up dashboard mat deserve to be supplied for the handstand snap-down drill.
Barrel: many gymnasts learn the steps to a back handspring v a barrel. Don’t attempt this without being spotted first!
Exercise Bands: exercise bands can be provided 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 clip is through Dominique Moceanu, one Olympic yellow medalist. You deserve to download the video clip to watch immediately.
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8- customs Mat: an 8-inch mat is shown in the video for several of the earlier handspring drills. Friend should always learn new gymnastics skills on mats prior to attempting them on the floor.
We’ve detailed the steps you need to take and also 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 it time come learn. Friend will need to do it countless times with a spot, prior to you effort it by yourself. When you have actually learned your earlier handspring, though, we recognize you’ll feeling a sense of achievement and it will be precious it! good Luck