This is generic information and not to be puzzled with advice. Speak to a skilled for all your wellness needs and also seek their counsel. Youngsters need to it is in under adult supervision at all times. We disclaim all liability for any type of physical harm resulting native the information on this website. For an ext info watch our disclaimer and privacy policy. 


A ago handspring is a gymnastics skill that is a big milestone in a gymnast’s progression. And when a gymnast is trying to learn exactly how to execute a earlier handspring, she really wants to gain it so bad. It can be a hard skill come learn since it is unlike any kind of skill a gymnast has actually learned before. And also since a back handspring requires a gymnast to push and also jump backwards the can likewise create mental blocks. While it can be a hard skill come learn, it’s really exciting and also fun as soon as you ultimately master your earlier handspring. Right here are the muscles you need, the drills you should know how to do and also the measures to learning and also mastering your back handspring.

You are watching: How long does it take to learn a back handspring

But first, make certain you download the ago handspring practice below!

Click below to Download’sBack Handspring Workout

How to perform a ago Handspring action by Step

*Please note: You should only be attempting a back handspring with suitable spotting indigenous an adult. Perform NOT effort a earlier handspring on your own or you could risk serious injury. 

1. Sit, Lean, Push

This is whereby you space using her leg stamin to press off the floor.


2. Tight Arch


3. Tight arch handstand

This is where you are using your 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 turn off the ground and snapped native a tight arch to a high hole position.


5. Landing

If you room doing a standing ago handspring you desire to land v your feet directly under her hips. If you are doing a earlier handspring in a connection, you want to land through your feet in prior of your hips.


Muscles you require for a back 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
ound in the beginning of the earlier handspring onto her hands in a handstand position.Arms and Shoulders: You have to have strong arms and shoulders for the middle component of the ago handspring. Friend will usage your shoulder and also arm muscles to push versus the floor in the handstand position and during the earlier handspring to “snap” and land on her feet with your chest up.Core: Your main point stomach muscles help you maintain a tight body place throughout the ago handspring.

Exercises you have the right to do in ~ Home:

These space exercises you deserve to do to strengthen the muscles you require to have the ability to do a ago handspring. Many of the time the most important thing you can do at home to aid yourself discover a new skill, is to strengthen the muscles you need.

Wall Sits: Put your ago to a wall, and slide your bottom under as you relocate your feet away from the wall, to put your human body in the shape of a chair. Your knees must be bent, and your thighs and calves have to be perpendicular to every other. Shot to organize this for 30 secs to 1 minute in ~ a time. This practice is an excellent for strengthening your legs — your quads and also hamstrings.Planks: Get into a push-up position, making sure you squeeze your legs together tightly and are squeezing your core. Make sure your shoulders room over her wrists. You deserve to either hold your plank position on your hands, or you can lower yourself to her forearms. Save your head neutral. Shot to host your plank position for 30 secs to 1 minute in ~ a time. Planks aid to strengthen your abs, ago and shoulders.Hollow Holds: A hollow hold is very comparable to a plank other than your arms are farther in prior of you. To carry out a hole hold, get into a push-up position. Then move your feet and arms farther away till you room in a chop hollow position with your arms tucked tightly in between your ears. Your legs need to be straight, and also your bottom squeezed. You have the right to see this prove at the beginning of the video below.Squats: To execute a appropriate squat, stand with your feet hip-width apart through your eight by your side. Lower yourself under as far as you have the right to by pushing your hips back and moving your body weight on to her heels. Let her arms come up to help you balance. Girlfriend don’t want your knee to go much past her ankles. Her toes have to be spicy forwards. Then was standing up gradually again. Shot to execute them in sets of 10. Squats aid 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 into a squat, and also then press through your ankles and toes to run up. Land your jump and slowly reduced your human body down into a squat again.Sumo Squats: Sumo squats are similar to consistent squats other than your legs are farther apart and your toes room pointed contempt out. Stand through your feet a tiny larger than shoulder-width apart with your toes pointed at a 45° angle. As with a regular squat, lower your body as far as you deserve to by pushing her hips back and bending her knees. The load of her body need to be on your heels. Climate stand ago up again slowly. Sumo squats strengthen her hamstrings, quads and also glutes.Arch/Hollows on a Pull-Up Bar: You can work your core muscles, and additionally practice the shape from the center of the earlier handspring, when you execute arch/hollow holds on a pull-up bar. In the center of the earlier handspring her body goes from a slight arch position getting into the handstand, come a slight hollow position as you snap down. To perform arch/hollows on a pull-up bar, cave from the bar in a slightly arched position. Make certain you room squeezing her legs, butt and core. Then move your human body to a slight hollow position, making certain you space still squeezing your legs, butt and core. Repeat this. Shot to do 10 reps at a time. You have the right to see this exercise in the video below.

Back Handspring prep Workout


Back Handspring Drills you should have the ability to do at the gym:

These are ago handspring drills girlfriend should have the ability to do before you effort to carry out a earlier handspring through a spot. These space drills you should do in ~ a gym since they call for equipment, mats and also a spot.

Sit, Fall, push onto Mat Stack: The push-backs drill is the second component of the earlier handspring. The score is come explode backwards come a tight body place on a mat ridge by pushing through your legs. Among the key reasons for the drill is to get comfortable v the feeling of sitting and also leaning back. The other suggest is to discover to push hard through your legs.Back handspring over the Barrel: The goal of the earlier handspring end the barrel drill is to aid you find out the mechanics that the earlier handspring. It’s to aid the gymnast exercise the measures — sit, lean, push ago through the foot onto your hands in a handstand position, and also then snap her legs down to a stand.Back handspring ~ above the Trampoline: You should be able to do a earlier handspring in a chop body position well on the trampoline before moving it to the floor.

I’ve installed a video clip that has actually excellent ago handspring drills below. Do not attempt any type of of the drills in this video clip that call for a spot, or those because that which you don’t have the suitable equipment.

Back Handspring Drills you have the right to do in ~ Home:

These are earlier handspring drills you deserve to do at home to aid improve the skills you need for a earlier handspring.

Bridges: You deserve to practice bridges at home. Make certain you push earlier and shot to acquire your legs right in the bridge. You must be feel the big in your shoulders. You need shoulder flexibility for a ago handspring.

Once you have strengthened the muscle you need for a back handspring, and learned exactly how to carry out the ago handspring drills above, climate you deserve to start make the efforts to do a ago handspring with a spot. Do not attempt a back handspring by yourself without a spot. You need to be in a gym through a trained coach. They have the right to spot your back handsprings, until they room comfortable through you gift able to execute them through yourself.

Tools for discovering a ago Handspring

Here are few of the tools and also gymnastics devices mentioned above that help you learn how to perform a ago handspring.


Pull-Up Bar: A Pull-Up bar is helpful for few of the toughness exercises detailed above. Friend can also use a pull-up bar come do a couple of the drills in the video.

Block: A block is used in the video, and also it can additionally be used for the handstand snap-down drill stated above.

Panel Mat: A urgently up dashboard mat can be supplied for the handstand snap-down drill.

Barrel: most gymnasts find out the measures to a earlier handspring with a barrel. Don’t attempt this without being spotted first!

Exercise Bands: exercise bands have the right to be used for numerous strength exercises, and also are also used for some drills in the video.

Back Handspring How-To Video: This ago Handspring tutorial video clip is through Dominique Moceanu, one Olympic gold medalist. You have the right to download the video to watch immediately.

See more: S10 5 Speed Transmission Gear Ratios ? S10 5 Speed Transmission Gear Ratios

8- customs Mat: an 8-inch mat is shown in the video clip for several of the back handspring drills. Friend should constantly learn brand-new gymnastics an abilities on mats before attempting lock on the floor.


We’ve provided the actions you must take and drills you need to be able to do in bespeak to discover a back handspring. However it is still a tough skill and also will take time to learn. Girlfriend will need to do it plenty of times v a spot, before you attempt it by yourself. As soon as you have actually learned your earlier handspring, though, we understand you’ll feeling a feeling of accomplishment and it will certainly be worth it! great Luck