How to Do a Back Handspring: The Complete Step-by-Step Guide

The back handspring is one of the most sought-after tumbling skills in cheerleading. It is a gateway skill — once you master it, a whole world of advanced tumbling opens up, from back tucks to full twisting layouts. Whether you are a cheerleader preparing for tryouts, an all-star athlete working on your pass, or a coach teaching athletes, this comprehensive guide breaks down every step of learning a back handspring safely and effectively.

Prerequisites Before You Start

Do not attempt a back handspring until you have these foundational skills:

• Bridge: You must be able to push up into a full bridge with straight arms. This proves your back and shoulder flexibility are ready.
• Handstand hold: Hold a handstand against the wall for at least 15-20 seconds. This builds the shoulder strength and body awareness needed for the hand placement phase.
• Back walkover: A back walkover demonstrates the flexibility, strength, and body control needed for a back handspring. If you cannot do a back walkover, you are not ready for a back handspring.
• Standing back handspring on trampoline: If you can do a back handspring on a trampoline with a spot, you are ready to start working on the floor with a spotter.

Step 1: The Setup and Standing Position

Start standing with your feet together or hip-width apart:

• Arms tight by your ears with fingers pointing upward
• Core engaged — squeeze your abs tight
• Slightly bend your knees — do not sit too deep
• Eyes focused straight ahead, not looking down
• Body weight centered over your feet

The most common mistake is starting with your arms down or looking behind you. Keep your arms up and eyes forward from the very beginning.

Step 2: The Sit and Jump

This is the most critical phase — get this wrong and the entire skill fails:

1. Sit back: Push your hips backward as if sitting in an invisible chair. Your knees should not go past your toes.
2. Swing arms: As you sit back, swing your arms down and then forcefully up past your ears.
3. Jump upward: Drive through your legs and jump as high as you can — UP, not backward. A common mistake is throwing yourself backward. The jump must go UP first.
4. Keep arms tight: Your arms should be locked straight by your ears at the top of your jump. Bent arms cause your head to hit the mat first — dangerous!

Step 3: The Flight Phase

As you leave the ground:

• Push your hips up and over your head
• Keep your body in a slight arch — not a sharp bend
• Arms remain locked straight by your ears
• Open your hips — do not tuck your knees to your chest (that is a back tuck, not a handspring)
• Your body should form a smooth arc from fingertips to toes

Step 4: Hand Placement and Block

When your hands contact the floor:

• Fingers should point toward your toes (not outward)
• Arms must be completely straight — never bend your elbows
• Block through your shoulders — push the floor away aggressively
• Think of snapping your feet over the top as quickly as possible
• Your hands should be shoulder-width apart

Step 5: The Snap-Down and Landing

The snap-down is what separates a good handspring from a great one:

• Drive your heels toward the floor as fast as possible
• Snap your hips from an arched position to a hollow body position
• Land with feet shoulder-width apart, knees slightly bent
• Arms swing forward and up to chest height
• Chest should be upright — not folded over your knees

Common Mistakes and Fixes

• Mistake: Throwing head back: Fix — Keep your eyes on your hands throughout the skill. Your head follows your hands, not the other way around.
• Mistake: Bent arms: Fix — Practice handstand pops against a wall. Build the muscle memory of straight arms.
• Mistake: Not jumping up: Fix — Practice standing back jumps onto a raised mat. Focus on going UP first, then over.
• Mistake: Landing with chest down: Fix — Strengthen your core with hollow body holds. Practice snap-downs from a bridge position.

Safety Tips

• Always learn with a qualified spotter
• Never attempt on hard surfaces — use mats or spring floors only
• If you feel pain, stop immediately
• Master each drill before progressing to the next
• Fatigue causes bad technique — stop when tired

Conclusion

Learning a back handspring takes patience, consistent practice, and proper progression. Focus on mastering each step individually, always prioritize safety, and celebrate every small victory. For more tumbling and training advice, check out our guides on tumbling tips and drills, stretching for flexibility, and home conditioning workouts.