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Tips on How to Do a Back Handspring That You Can Be Proud Of

How to Do a Back Handspring
A handspring is one of the most basic gymnastic moves that one can try. In this write-up, we will learn how to do a back handspring with ease. Beginners would also find it easy to do by following these simple instructions.
Bhakti Satalkar
Last Updated: Jul 22, 2017
woman back handspring
At home, one does not have the necessary amount of space to do a handspring. Therefore, it is best to do it in a hall or a gym. At the same time, if you are practicing it without any supervision, there are chances of injuring yourself. When one is doing a back handspring, it is important to remember that the method is not so much about arching the back. This move is useful for gymnastics, cheerleading, etc.
When one is performing any gymnastic move, it is important that these is 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 gradually. The more the speed at the end, the better you will be able to do the handspring. 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 this will cause you to lose balance.
Now comes the crucial step in performing a handspring. You will have to swing your hands up above your head. Use the hip, abdominal, and armpit muscles, and with a hip thrust extend off the floor. Use your legs to balance yourself 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.
Make sure that your hands and feet well grounded on the floor, which will ensure that you are in a well-arched position. It is best to place your hands slightly turned in. Spread your 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 be 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 that your knees are a little bent, so that there is no impact on them. Once your legs land on the floor, swing your arms in front of you. This will complete one back handspring. 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, quite often, incline mats are recommended in the initial days of learning.