How to Do a Back Handspring

There are a number of moves in gymnastics. One such move is a handspring. They are a part of a number of physical activities like cheerleading, acrobatics, acro dance, etc. As a matter of fact, a number of cheerleading routines have back handspring in them. There are different names with which handsprings are referred to with. The other names of handspring are floor exercise, balance beam, vaults, etc. When one is performing a handspring, it can either be done forward or backward. When one is doing the forward handspring, the body rotated in towards the front and at the back, while performing a back handspring. In either case, the person has to lunge headfirst from an upright position. Then the person comes into a handstand and springs from the floor using the hands, so that the person comes back to an upright position. Therefore, before one learns how to handspring backwards, it is important to know how to do a handstand.

How to Do a Back Handspring for Beginners

At home one does not have the necessary amount of space to do a handspring. Therefore, it is best to do it in an acrobatics hall or at a gym. At the same time, if you are practicing it without any supervision, there are chances of you injuring yourself. When one is doing a back handspring step by step, it is important to remember, that the back handspring is not so much about arching the back. We will now see the steps for doing a back handspring, which will prove to be helpful for you, when you do gymnastics, cheerleading, etc.

When one is performing gymnastic moves, it is important that you have enough room for movement. While you start doing the back handspring, you will need to have a good running start. It is important you start off slowly and pick up speed before you do the back handspring. The more the speed the better back handspring you will be able to do. Towards the end of the run, do a round off.

Before you half yourself, you should jump up as high as you can. However, it is important that your feet and knees are together. Extend your hands above your head, with your arms closer to the ears as much as possible. Your chin should be tucked in. Get your arms down and then forward. Come into an elephant position and gradually throw your weight backwards. From this position onwards, your head will be thrown backwards. Do not look forward and backward, as it will cause you to lose balance.

Now is the crucial step in performing a handspring. You will have to swing your hands up above your head. Use the hip muscles, abdominal muscles and armpit muscles and with a hip thirst extend off the floor. Use your legs to balance you upward as well as backward. Ensure that your toes are pointing forward. As much as possible extend yourself from your ankles. Your arms should be next to your head, as you slowly try to reach your palms to the floor. Keep your gaze soft, as you try to look for a spot, where you can land.

Your hands and your feet well grounded are on the floor. Therefore, you are in a well arched position. It is best to place your hands slightly turned in. It is best to spread the fingers and toes as much as possible, but your feet should be next to one another. Remember the knees should not bend, as it will cause a hindrance for you to flip forward. Now using the strength in your legs swing them forward. Remember your upper body should not slouch. At the same time, your knees should not be locked.

When you land, ensure your knees are a little bent, so that there is no impact on the knees. Once your legs land on the floor, swing your arms in front of you. This will complete one back handspring for you. Remember initially you may find it difficult to get over to your hands. This is when you will have to swing harder using your hands. Therefore, often incline mats are recommended in the initial days of handspring learning phase.

If you are new to gymnastics, or you have started practicing a cheerleading routine, then you may also want to know about the following:

• How to Do a Front Flip
• How to Do a Cartwheel
• How to Do a Backflip
• How to Do the Splits

It is important to follow the instructions on properly, while you are performing a back handspring. At the same time, remember doing a handspring should not be the first of the moves you practice. It is best to practice one step at a time and perfect the step, before you move to the next step.