Learn how to transition from a back roll into a gymnastic handstand. This exercise helps you improve the straightness and speed of your gymnastic back handsprings. Before attempting this, you should already be comfortable with both the back roll and the handstand.
Think of this movement as the reverse of a handstand to front roll with straight legs.
You can find more exercises in the Artistic Gymnastics section.
Execution
- Starting Position:
Stand upright with your arms extended overhead. Reach as high as possible with your fingertips pointing upward. Your shoulders should be next to your ears, and your entire body should form a perfectly vertical, straight line. Look straight ahead. - Lowering Down:
Sit down without bending your knees, keeping the balls of your feet on the floor for as long as possible. Your ankles should be fully extended when your buttocks touch the floor. To avoid falling backward abruptly, lean your upper body slightly forward.
Your torso, head, and arms should move as one unit for as long as possible. Just before your buttocks touch the floor, place your hands down and let them slide along the floor as you begin to roll back.
Keep your knees and elbows fully extended throughout the entire exercise. - Rolling Back:
As your buttocks touch the floor, lean back and extend your arms behind your head, with your fingers pointing toward each other.
Make sure your chin is tucked to your chest to avoid hitting your head. Slightly round your back and engage your abdominal muscles—this will help your legs rise naturally as you roll back.
When your hands touch the floor, your legs should be pointing straight up. The slower the roll, the closer your feet should be to your head at that moment.
Do not bend your elbows or knees. Many beginners make this mistake—while it's understandable if you’re new, good form means keeping everything extended. - When placing your hands behind you, your pinky fingers should touch the floor first, with the hands forming a slight V-shape, as commonly illustrated.
- Transition to Handstand:
Push off the floor with your fully extended arms to elevate yourself into a proper handstand (see the Gymnastic Handstand lesson).
This part might feel intimidating at first. Many beginners worry that they'll hurt their elbows or shoulders, but the momentum from the roll does most of the work.
If you're nervous, it's okay to start with bent knees and elbows and refine your form over time. - Finishing:
Come down from the handstand as you would from a standard handstand. You can lower your legs one at a time or kick both down together, like the landing phase of a back handspring. Raise your arms at the end to return to an upright position (as taught in the handstand lesson).
Advice
- If you’re afraid to try the back roll to handstand with perfect form, start with bent knees and elbows, and correct your technique gradually.
- Always tuck your chin to your chest before your hands touch the floor.
- Don’t attempt this move if you’re not yet comfortable with a regular back roll and handstand.
- Avoid practicing on hard surfaces in the beginning—use a soft mat or gymnastics flooring.
Suggestions
- [Gymnastic Handstand]
- [Front Roll with Straight Legs]
- [Gymnastic Back Roll]
