How To Do A Back Handspring Without A Spotter

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The back handspring is a gymnastics or cheer leading skill that allows you lot to connect skills or transition into more complicated skills. However, it does take a bit of practice to chief the back handspring, and you should have a solid back bend, handstand, and back walkover first and so that y'all don't injure yourself. If you lot're trying it at home, you should make certain to accept a picket and use a softer surface, such equally a large mattress, or fifty-fifty a mat, if you lot tin.

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   Become a lookout man. If you've never tried a dorsum handspring earlier, then your best bet is to practise at the gym with your gymnastics coach or another professional. However, if you experience confident enough to practice the back handspring at home, then you should brand sure to get a spotter to help you when you're starting out. You will find that most people recommend you apply a trampoline. Having a picket will continue you from injuring yourself, overstepping your bounds, and hurting your caput, neck, or back.

   • Ideally, your lookout man should also exist a fellow gymnast or cheerleader, so he or she is familiar with what to do. Your sentinel should place a paw on your lower back while placing the other under your thighs as you flip backwards.
   • Stand by your sentry with your legs, feet, and knees virtually together and your arms in forepart of you.
   • First, do a "trust fall" back into your watch'south artillery just to make sure that he or she can handle your weight.
   • Ideally, in that location should be a soft mat backside yous then you don't hurt yourself if you fall.
   • At start, your lookout will practice some of the work for y'all, helping to flip your body over by pushing your back and your thighs upwardly equally you flip backwards. All the same, one time you're comfy on your own, the spotter should merely be there to brand you experience safe, not to really help you lot.

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   Stretch well. ^[1] You may be eager to become started on your back handspring, but any experienced gymnast or cheerleader will tell you that stretching is vital to your success and safe, even if yous're only doing a somersault. It's important to warm up a flake and to get your claret flowing before you become into a full-on back handspring. Though stretching all of your trunk is important, you can focus on stretching your legs, your artillery, and your neck, too as your wrists. Here are some stretches you can attempt before doing a back handspring:

   • Stretch your back by doing a dorsum bend. Then, exercise a counter-stretch by curling up into a ball on the floor and hugging your knees to roll out your dorsum. For an extra stretch in your back, stand up upward and bear on your toes.
   • Roll your caput clockwise five times and then counter-clockwise 5 times, to stretch your neck a scrap. You tin can as well roll your shoulders forrad and astern.
   • Identify 1 hand in forepart of you lot, as if you were proverb "Finish!" and then gently pull back the fingers of that mitt with your other hand. Echo with the other manus to get a deep stretch in your wrists. Then, scroll your wrists clockwise five times and counter-clockwise 5 times to finish stretching them.
   • Sit down down and gyre your ankles clockwise and counterclockwise. Y'all can even spell the alphabet with each of your anxiety to get a total stretch.

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   Employ a padded surface. The best matter you lot can practice is to bring dwelling house a thick gym mat, which volition requite you some cushioning without letting you sink in likewise far, as a mattress would. If you don't have that, consider using a long couch cushion or a mattress, while being careful not to sink into them likewise much — if y'all don't have plenty momentum, you may finish up falling back into the handstand position and so sinking in to the floor instead of springing up.^[ii]

   • You tin as well consider using a trampoline, if you have ane, to give yourself the confidence to use a harder surface. Only retrieve that yous won't demand nearly as much momentum to fall astern on a trampoline.^[3]
   • If y'all're trying the back handspring outside in your yard, choice a softer surface, like a grassy surface that'southward a picayune pliable, instead of physical or some other harder surface that won't give.

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1. 

   1

   Stand with your arms out in front of you. Keep your anxiety nigh hip distance autonomously and look straight ahead of you, in forepart of the tips of your fingers. Your hands should be about parallel to the ground when they're in forepart of yous. Keep your back straight, with a slight bend in your knees, preparing to lower yourself down.

   • You tin likewise start in the truthful starting position, with your arms raised over your head, past your ears, before you motility them down to exist parallel to the ground earlier you swing them up again.

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   Get in a sitting position while starting to swing your arms over your caput. Now, you can curve those knees further, every bit if you lot were lowering yourself into a chair. Place those knees directly over your feet to aid yourself generate some momentum. As you practise this, you should swing your artillery over your head to help generate momentum every bit you swing backward.^[iv]

   • Information technology tin exist helpful to exercise the first two poses so you get the logistics down before you to try jump right in to the back handspring.
   • It'due south important to showtime with a potent foundation, so yous're generating enough momentum and maintaining proper form throughout the back handspring.

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   Continue swinging your arms over your head every bit you push through your toes. Now, let your arms swing until they reach over your head while pushing through your toes to give yourself that extra upward momentum. You should lean your arms back every bit far every bit they will go; there's no need to worry near landing your arms right virtually the place where your feet stood, because you'll accept to fall back a bit.^[5]

   • Equally you swing your arms upwards, you should make sure to keep them by your ears.
   • Brand sure to tighten your shoulder and arm muscles and raise your head back betwixt your arms.

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   Proceed to autumn backwards. As y'all do this, make certain you lot don't arch your dorsum too much — there should be at to the lowest degree 2 feet (0.6 yard) between the place where yous start and the identify where y'all state your easily. If you state those easily as well shut to your feet, and then you will gamble injuring yourself. Arching your back too much is known as undercutting and information technology could cause you to sprain your back when y'all state.

   • Your legs should go on to drive you astern and upward at the aforementioned time.
   • Extend through your ankles while pointing your toes.
   • Proceed to keep your head between your arms as you lot get closer to the floor.

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   Found your hands on the floor. As you terminate falling backwards with an arched back, you should go on your artillery direct and fifty-fifty with your head then your arms touch the floor, instead of your caput. The momentum in your legs, along with that of your lower trunk, should acquit you over. Keep your fingers pointing away and up from your face, with your palms staying flat on the ground, on either side of your head.^[6]

   • When you plant your hands on the floor, don't put all of your pressure into your wrists. Instead, apply the pads of your fingers and your palms for support. Otherwise, yous risk injuring your wrists.
   • At this point, your legs may still be out in front of you lot, merely your torso will soon be well-nigh straight, in a handstand-position.^[7]

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   Swing your legs over your hands. Now, you lot'll find yourself in what is substantially the handstand position for a second. You should swing your legs over your head so that they are directly up in the air, in a handstand position, every bit they continue to swing downward. Though y'all won't actually "hold" the position considering the back handspring is a continuous motility, your body will be in this position briefly as y'all move toward finishing the dorsum handspring.

   • Keep your anxiety together or as close together as they tin be, and keep your shoulders strong to support your body weight.
   • You shouldn't lock your knees, but work to go on your legs as straight equally possible.

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   Plant your anxiety on the floor. Your legs should swing over your arms and torso and all the way downwardly to the floor. Brand sure to snap them firmly down to the floor while your upper body remains directly as information technology begins to shift upward. Your anxiety should be near shoulder width apart, with your toes pointing direct in front end of y'all, just in the aforementioned position that you started in. You'll state with your knees slightly aptitude and will straighten out as you finish the move.

   • As your feet drift toward the flooring, your upper body should set to pop upward. Y'all'll literally "jump" upwards every bit your anxiety hit the flooring. Your artillery and upper body should move upward just as your feet striking the floor.

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   Pop up. Equally you country, pop your trunk upwards and swing your arms directly in front of you, so upwardly over your caput, in society to strike the finishing pose with your artillery up over your head, and your anxiety touching with your back straight. Though your commencement back handspring may non be exactly what yous were hoping for, with practice, you'll exist able to execute it as well as you lot tin can.

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   Keep practicing. It takes lots of exercise to become the dorsum handspring down. Once you're comfortable enough doing the back handspring without a lookout man, you can practice at domicile on your ain, with a comfortable surface. You tin can work on getting the timing down, so you tin can reach your arms over your head and fall backwards without enough momentum to "leap" forrard to execute the move. Aim to do a dozen dorsum handsprings a day and you lot'll be able to chief the technique.

   • Ane common trouble with the back handspring is falling backwards to one side. Make certain your feet and arms are parallel so yous don't fall to the left or right and end upward with an uneven back handspring.
   • Remember to arch your back, but not too much. Another mutual trouble with the dorsum handspring is that you'll arch your back so much that you lot'll end up finishing almost where you started, creating a move that looks almost like a dorsum flip, and risking injury.^[8]
   • You may also take problem generating enough momentum to do a back handspring on your own. If that's the case, you may want to practice doing a round-off backhandspring so you have enough momentum to leap upward.

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Add New Question

• Question

  How do I become over the fear of doing a back handspring?

  

  Get into a bridge, then when you're almost about the basis, jump or hop then that you feel as if y'all're doing it or practise a back limber, then add together a petty leap and you lot'll become used to it.

• Question

  What if I'm not a good gymnast?

  

  Damaris Horsford

  Community Answer

  You should get-go with skills, like cartwheels and handstands. Then to get into the feeling of the dorsum handspring, practice doing back bends, back walkovers, and back limbers. Go along practicing until y'all experience you are ready! Yous should not do a back handspring if you do not fifty-fifty have basic skills or skills to teach you back handspring!

• Question

  Will it injure my hands when I put them down?

  

  It shouldn't unless you lot landed in the wrong fashion. And then, stretch your wrists well, otherwise you tin get a really bad balk or sprain your wrist.

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• Keep your caput straight as long as you can. If non it could crusade you lot to undercut by accident.

• Make sure your spotter knows what they are doing, so that you lot don't get injure or end upward doing the back handspring wrong.

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• You tin can severely hurt yourself by doing this if yous don't desire to exercise information technology or if you are scared.

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Article Summary X

To safely practise a dorsum handspring at abode, find someone who can spot you while you do. Stretch well and ever practice on a padded surface, similar a thick gymnastics mat. And then, stand with your arms in front of you, and move into a squatting position, swinging your arms back and over your head. As you bring your artillery up, push button through your toes while tightening your shoulder and arm muscles. Continue to fall backwards until your hands are planted on the mat, and then swing your legs over your hands. Land standing with your feet planted on the mat! To learn how to safely stretch before and after yous do back handsprings, proceed reading!

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Source: https://www.wikihow.com/Do-a-Back-Handspring-at-Home

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