Growing up we all wanted to be athletically competent enough to do to cartwheels or back handspring.
If you are not aware of what exactly is then in simple terms it is when you flip yourself backward with your hands touching the ground and with the help of your hands you push yourself in the air slightly to be able to rotate yourself fully.
Firstly you need to get dressed in comfortable clothes and shoes. Also, you would need some kind of landing support at the back or on the ground in case of any mishaps because you are still at the learning stage.
Steps to do back handspring:
Step 1: Take your position
Start off by standing straight and leaving your arms in an upward position by your ears. Then bend your body in a sitting position and bring your arms by your side.
In the position, your knees and your back will both be bent in a curve like a shape.
Step 2: The next step
Once you are in the position as suggested by the previous step with force push your body backward while simultaneously lifting your arms.
At this point, it is recommended to keep your legs and your muscles tight. More importantly, it is also recommended to maybe do this under the supervision of someone else as well because you might not want to end up injured with no one to help you.
Also, your body might be accustomed to such a stretching position therefore by practicing it several times you might be able to loosen up your body and some muscles as well.
Step 3: Do not arch that much
When stretching backward do not arch your back that much as the amount of pressure on your back can injure it.
While you are stretching backward point your toes in a way that it looks like you are levitating and simultaneously stretch your ankles and arms as well.
Your head should also be positioned between your arms do not push it upwards or backward. It should fall back with the rest of your body not before and not after.
Step 4: Hands-on the ground
The next step is slightly tricky in this step you need to plant your palms firmly on the ground to be able to support the weight of the rest of the body.
More importantly, the arms need to be straight otherwise you might end up hitting your head on the ground which would not be ideal or pretty.
Your arms and shoulders would also be supporting your weight so do not put all the pressure on your balms otherwise you might end up falling down.
Once again do have someone nearby monitoring your moves to avoid any mishaps.
Step 5: Perfect your handstand
Before even trying to do a handspring it is recommended that you need to perfect your handstand.
Get familiar with the acoustics of how to do a handstand and then try doing a back handspring.
Simple stretching exercises are also important. To develop strength in your muscles and your core exercises are a must.
Step 6: What to do next?
Another very tricky step, which needs to be executed beautifully or carefully otherwise, it might not look pretty.
You need to swing your legs in the air bringing it to the floor but make sure that you do not lock your knees and you also need to keep your legs straight.
The strength of your shoulders and your legs are the two most important areas you would need to concentrate on. Also, you need to make sure your toes are pointed upwards.
Step 7: Feet on the ground
By swinging your legs you need to firmly plant your feet on the ground while keeping your body straight when landing.
Don’t worry you might not be able to land perfectly on your feet in the first instance but practice makes perfect.
That is why it is recommended to have some sort of support on the ground as well so as to avoid injuring yourself.
Step 8: Hands in the air
As you land after bending slightly prop your legs in front of you and then swing them up in the air over your head for execution purposes.
It is recommended to have someone there with you as well so that in case of emergency they can help you.
Tip to do back handspring:
Always have someone close by even when practicing and have a soft landing pad on the ground until your perfect the art of back handspring. Also do not be disheartened if you do not get it right in the first try.
Practice makes perfect and you cannot expect to execute the handspring perfectly in the first try. So keep on practicing and stretching under the supervision of someone you trust and soon enough you will be able to do it all on your own.
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- 01 Tsunami. As with many tricks that I teach: Start of with a Tsunami.
- 02 Add a swing. Now do the same but with a swinging motion and minus the kick.
- 03 Get low.
- 04 swing Tsunami.
- 05 swing B-Kick.
- 06 swing Aerial.
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