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How to Do a Back Handspring at Home for Beginners

    Step 1

    Begin by doing the back handspring on a large trampoline, which will help you jump higher and master the backward jumping technique before you move to a stable surface.

    Step 2

    Dip down by flexing your hips and knees to prepare to jump. Swing your arms behind you so that they’re loaded to eventually swing upward.

    Step 3

    Explode into a hop by pushing and extending your legs and swing your arms forward and up over your head. Jump backward, rather than upward, by arching your back slightly and looking backward toward the ground. This is the most challenging step to master, so if you’re scared to jump backward, start by practicing the move and fall on your back onto a soft mat or couch until you’re comfortable.

    Step 4

    Swing your legs upward and plant your hands on the floor. At this point you’ll be in a position similar to a handstand, except that your back will still be slightly arched, with your straight legs trailing slightly behind your torso.

    Step 5

    Push off the floor with your hands and continue to swing your legs over your body to keep rotational momentum. Bring your feet to the ground and lift your hands up off the ground to pop up into a full standing position and complete the full back handspring.

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Tips

  • When starting out, have someone act as spotter. She should stand beside you and place one hand on your lower back and the other at the back of your nearest thigh so that she can help you fully flip over. As you get more comfortable, she can place her hands on your back and thigh, but not help with momentum.

Warnings

  • Help avoid back injury by only arching your back slightly as you jump backward. Extending your spine too far places significant stress on your vertebrae.

Things Needed

  • Mat or couch
  • Trampoline

About the Author

Kim Nunley has been screenwriting and working as an online health and fitness writer since 2005. She’s had multiple short screenplays produced and her feature scripts have placed at the Austin Film Festival. Prior to writing full-time, she worked as a strength coach, athletic coach and college instructor. She holds a master's degree in kinesiology from California State University, Fullerton.

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