Rear handspring is a gymnastics or cheerleading ability that can let you connect abilities or transition to more complex abilities. However, it takes practice to master the rear handspring, and you need to have a strong kayak, handstand, and rear walkover beforehand so you don't injure yourself. If you're trying it at home, you should have a companion and use a smooth surface, such as a large mat, if you can.
Step
Part 1 of 2: Preparing for the Rear Handspring
Step 1. Find a companion
If you've never tried the rear Handspring before, you should train in the gym with a gym trainer or with another professional. However, if you are confident enough to do back handspring at home, then make sure you have a companion to help when you get started. Having a companion will keep you from hurting yourself, exceeding your limits, and hurting your head, neck, or back.
- Ideally, your companion should be a gymnast or cheerleader, so he or she knows what to do. Your companion should place one hand on your lower back and the other under your thigh as you flip backwards.
- Stand next to your companion with your feet, knees together and your hands in front of you.
- First, do a "fallen confidence" backwards into your partner's hand just to make sure he can hold your weight.
- Ideally, there should be a soft mat behind you so you don't hurt yourself if you fall.
- At first, your companion will do some of the work for you, helping you turn your body by pushing your back and thighs up as you flip backwards. However, once you feel comfortable on your own, a companion will only be there to make you feel safe, not to help you anymore.
Step 2. Stretch well
You may be excited to start doing the back handspring, but any experienced gymnast or cheerleader will tell you that stretching is essential to your success and safety, even if you're just doing somersaults. It's important to warm up and get your blood flowing before you headpring back. While it's important to stretch your entire body, you can focus on stretching your legs, arms, neck, and wrists as well. Here are some stretches you can try before doing the back handspring.
- Stretch your back by doing kayaking. Then, do the reverse stretch by getting into a ball position on the floor and hugging your knees for a somersault. For an added stretch to your back, stand up and touch the tips of your feet.
- Turn your head clockwise 5 times then counterclockwise 5 times, to stretch your neck. You can also rotate your shoulders back and forth.
- Place one hand in front of you, as if you were saying “Stop!” then gently pull all the fingers off the hand with your other hand. Repeat with the other hand to stretch your wrist. Then, rotate your wrist clockwise five times and counterclockwise five times to finish stretching.
- Sit down and rotate your ankles clockwise and counterclockwise. You can even write the alphabet with your feet for a full stretch.
Step 3. Use a soft surface
The best thing you can do is take home an inflatable exercise mat, which will give you some cushioning without getting you in too deep, like a mat. If you don't have one, consider using a long pad or mat, but be careful not to go too deep – if you don't have enough momentum, you could fall into a handstand position and sink to the floor instead of bouncing up.
- You can also use a trampoline if you have one, to give you confidence when using harder surfaces. Remember that you don't need a lot of momentum to handspring on a trampoline.
- If you're trying to do a back handspring in your garden, choose a smoother surface, such as slightly soft grass, instead of concrete or a harder surface.
Part 2 of 2: Performing the Rear Handspring
Step 1. Stand with your hands in front
Your feet are hip distance apart and look forward, toward your fingertips. Your hands should be parallel to the surface when your hands are in front of you. Straighten your back, bend your knees slightly, preparing to lower yourself down.
You can also start in the correct starting position, with your hands above your head, next to your ears, before you move your hands parallel to the surface before you raise them back up
Step 2. Get into a sitting position as you start swinging your arms over your head
Now, you can bend your knees further, as if you wanted to sit in a chair. Place your knees directly over your feet to create momentum for you. As you do this, you should swing your arms above your head to help generate momentum as you swing backwards.
- It's even more helpful to practice the first two poses so you can get a feel for them before you jump right into the back handspring.
- It's important to start with a solid foundation, so that you create enough momentum and maintain proper posture when performing the back handspring.
Step 3. Continue swinging your arms above your head as you push off the toes of your feet
Now, allow your arms to swing up to reach above your head as you push on the toes of your feet to provide more upward momentum. You should lean your hands back as far back as possible; there's no need to worry about landing your hands right where your feet are standing, as you'll have to fall back a bit.
- When you swing your arms, you should make sure your hands are always next to your ears.
- Be sure to tighten your shoulder and arm muscles and lift your head back between your hands.
Step 4. Continue falling backwards
When you do this, make sure you don't arch your back too much – there is at least 60 cm between where you start and where you land your hands. If you land your hands too close to your feet, you run the risk of injuring yourself. Arching your back too much is known as undercutting and can cause your back to sprain when you land.
- Your feet should continue to push you back and up at the same time.
- Extend through your ankles as you tighten your legs.
- Continue to keep your head between your hands as you begin to get closer to the floor.
Step 5. Place your hands on the floor
When you have finished falling backwards with an arched back, you should keep your hands straight and parallel to your head so that your hands touch the floor, not your head. The momentum in your legs, along with your lower body, will lift you up. Keep your fingers pointing outward and up from your face, with your palms held straight on the surface, on either side of your head.
- When you put your hands on the floor, don't put all the pressure on your wrists. Use the pads on your fingers and the palm of your hand for support. Otherwise, you may risk injuring your wrist.
- At this point, your legs may still be in front of you, but your body is almost straight, in a handstand position.
Step 6. Swing your legs over your hands
Now, you are in the handstand position for one second. You should swing your legs over your head so that your legs are straight in the air, in a handstand position, as your legs swing downwards. Even if you don't actually maintain the position because the back handspring is a continuous movement, your body will stay in this position for a while as you move forward to complete the back handspring.
- Keep your feet together or as close together as possible, and keep your shoulders strong to support your body weight.
- You don't lock your knees, but try to keep your legs as straight as possible.
Step 7. Place your feet on the floor
Your feet will swing through your hands and body and down toward the floor. Be sure to land firmly on the floor while keeping your body straight as you start to rise. Your feet will be shoulder-width apart, with the toes of your feet facing straight, the same as the starting position when you started. You'll land on your knees slightly bent and straight back when you're done with the back handspring.
When your feet point to the floor, your upper body should be ready to rise. You will “bounce” upwards when your feet touch the floor. Your hands and upper body will move upwards when your feet touch the floor
Step 8. Go up
When you land, your body should rise and swing your arms straight out in front of you, then over your head, with your feet touching and your back straight. Even if your first rear handspring isn't what you'd expect, with practice, you'll be able to do your best.
Step 9. Keep practicing
It takes a lot of practice to master the rear handspring. When you're comfortable with unaccompanied rear handspring, you can practice at home on your own, on a comfortable surface. You can practice your tempo, so that you can reach your hands above your head and fall backwards without enough momentum to "bounce" forward to make the move. Try doing the back handspring until you reach 12 times in one day and you will be able to master the back handspring technique.
- The most common mistake of doing the back handspring is falling to one side. Make sure your feet and hands are parallel so you don't fall left or right and end up with an unbalanced rear handspring.
- Remember to arch your back, but not too much. Another common mistake with the back handspring is that you arch your back too much so you end up finishing where you started, making moves that look almost identical to the backflip, and risking injury.
- You may also have trouble generating enough momentum to perform the rear handspring yourself. If this is the case, maybe you should practice doing backhandspring round-offs so you have the momentum to bounce up.
Tips
- Make sure your companion understands what they're doing, so you don't get hurt or end up doing the back handspring the wrong way.
- Keep your hands straight as you land your hands.
- Make sure you can jump backwards on your hands without fear and pulling this can hurt you more than falling.
- Tighten your body.
- Keep your head straight as much as possible, otherwise you will be in pain and it will be very difficult if you are in pain.
- You should try it first on a trampoline or on a soft floor before you do it on a hard surface.
- Have a companion who can hold you on your feet without a problem until you get into the right posture.
- Try to get up and back so you don't fall on your hands.
- If you don't feel comfortable doing it yourself then don't try it!
- When you have chosen, you can do it on the grass.
- You should try to learn how to do a bridge kickover, but you don't need to know how to do it.
- Make sure you don't swing your head back or you'll hurt your neck and back.
