Gymnastics
Back Handspring
The back handspring is a backward jump through hand support that finishes on your feet. It develops explosive power, shoulder support strength, and whole-body coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Stand with your feet together and arms overhead.
- Bend your hips and knees into a shallow sitting position.
- Swing your arms behind your hips.
- Jump backward with a strong overhead arm swing.
- Place your hands shoulder-width apart on the floor behind you as your body turns upside down.
- Push the floor away through your shoulders with straight elbows.
- Snap your legs down together toward the floor.
- Land on both feet with softly bent knees to absorb the landing.
Form cues
- Keep your head between your arms
- Stay long through your shoulders
- Keep your ribs from flaring
Common mistakes
- Jumping straight upPractice a backward-traveling takeoff with an instructor before attempting the full skill.
- Collapsing onto bent armsReturn to supported handstand drills until you can maintain firm arm support through contact.
- Landing with the chest lowPractice handstand snap-downs to bring your feet underneath you rather than reaching them far ahead.
Safety
Insufficient rotation or failed hand support can cause a head or neck impact with serious injury. Poorly controlled hand contact or landing can also injure the wrists, shoulders, back, or ankles.
- Learn under direct supervision from a qualified gymnastics instructor, with spotting appropriate to your ability.
- Use a spring floor and properly positioned landing mats in a clear tumbling area.
- Have an instructor confirm your handstand support, snap-down, and backward takeoff progressions before attempting the full skill.
- End practice when fatigue, hesitation, or inconsistent landings appear.
If you have wrist, shoulder, neck, or back pain, or a recent injury, get advice from a physiotherapist or doctor before practicing this skill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spring Floor
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 2 min
Perform separate repetitions with a full reset, using only the version your instructor has cleared.