The Gymnastics Back handspring
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Phase 1 of 5 · Load the legs, arms swing back
Sit-Set Position
The back handspring lives or dies in the sit. Hips behind the heels, arms swinging back, weight loaded — this is where the spring is wound.
Phase tutorial · how to drill it
Common mistakes
- Knees diving forward over the toes — converts the sit into a forward dive.
- Hips don't sit back at all — no load, no jump-back power.
- Chest collapses forward, turning the skill into a back roll.
- Arms stay frozen by the sides instead of swinging through the sit.
- Heels lift off the floor during the load — power leaks out the front.
Technique cues
- Hips sit back as if reaching for a chair — weight on the heels, not the toes.
- Knees stay over (not past) the toes; shins remain near vertical.
- Arms swing down and back past the hips, building counter-momentum.
- Chest stays up — eyes forward, not down at the floor.
- Brief pause at the bottom of the sit — feel the load before firing.
Tip: use ← / → or number keys to walk through the phases.
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