In this lesson, you will learn how to perform a back flip with a half twist (180°) in artistic gymnastics. The movement begins like a tucked back flip, includes a 180-degree twist, and finishes with a landing similar to that of a front flip.
Before practicing the back flip half twist, you should already be comfortable with both tucked back flips and tucked front flips. In this lesson, the focus is on the tucked version of the half twist, though it can also be performed in layout position (fully extended).
You can find more flips in the Artistic Gymnastics section.
Execution
- Jump off from both legs, swinging your arms upward to a vertical position, just like in a standard tucked back flip.
- Do not initiate the twist until your arms have reached vertical and you’ve gained enough height.
- Once you're in the air and at peak height:
- Pull your arms down sideways.
- You can grab your knees or pull your arms down to the left side of your chest.
- Another option is to grab your left shin with both hands to help initiate the twist.
- Twist 180° counterclockwise in the air (for right-handed gymnasts).
- As you prepare to land, raise your arms again.
- Land on the balls of your feet, engage your core to protect your lower back, and finish with your arms up in vertical position.
Advice
- Although this flip is listed under artistic gymnastics, it's more commonly seen in extreme martial arts, capoeira, wushu, and tricking.
- Make sure you’ve learned both the tucked back flip and tucked front flip before attempting the back flip half twist.
- The easiest way to start learning is to practice from a 1-meter springboard into water.
- You can also simulate the round-off setup using a trampoline.
- Once you're comfortable doing the back flip half twist on a trampoline, and your round-off to back flip is strong and high, try adding the half twist after a round-off or back handspring.
- Always protect the landing area using gymnastics mats.
- Note: If you take off like a front flip and then twist 180°, the move is called a Barani.
Suggested Skills to Learn
- Gymnastic Front Flip
- Gymnastic Back Flip Tuck
- Gymnastic Back Handspring Twist
- Gymnastic Back Flip Full Twist
- Gymnastic Back Flip Layout
