Your body was designed to move in all planes of motion. When you explore different bodyweight exercises, you improve your overall mobility and athleticism. The back handspring is an excellent example of such an exercise.


Before you begin to learn this move, work on your back flexibility with a back bridge.


  1. While lying on your back, bend your knees, place your palms on the floor above your ears, then lift your hips into a back bridge.
  2. Push your weight into your shoulders, trying to stack your shoulders above your hands. If you can, straighten your legs.
  3. Raise one foot off the ground and point your toes.


To learn the form for the back handspring, perform wall sit drills:


  1. Stand a couple feet away from a wall, facing away from it.
  2. Extend your arms forward at shoulder height.
  3. As you sit back into the wall, move your arms downward in a small arc, then reach them overhead when you hit the wall.
  4. Arm movement is very important here, as it will help you build momentum when you try a real back handspring.


Be sure to practice on a soft surface and take necessary precautions. The later drills require a training partner to spot you. Eventually, your spotter will help you as you try the actual back handspring. Don't cave in with your chest as you begin the movement. Use power from your hips and look straight back as you flip.


If you build enough momentum before your feet leave the ground, you will be more likely to land right side up - just like in life.


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