The round-off is a floor gymnastics skill used to convert horizontal momentum into vertical power. It is technically very similar to the cartwheel, except that in a round-off, you land on both feet simultaneously. Another key difference is that in a cartwheel your legs remain apart, while in a round-off, your legs should come together as you reach vertical.
In this lesson, I’ll explain how to execute a proper round-off, as well as how to transition from a round-off into a gymnastic back handspring. If you want to perform a backflip variation after the round-off, the technique is slightly different (details below).
You should be able to perform a cartwheel and a gymnastic handstand before attempting the round-off.
Find more skills and training methods in the Artistic Gymnastics section.
Start as if you were going to perform a regular cartwheel. The first half of the round-off is exactly the same as the cartwheel — up until your left hand touches the floor.
Stand upright, reaching your fingertips as high as possible. Then step forward with your left leg in a wide step. Keep all limbs extended and your torso aligned with your arms. Reach forward about one body + arm length before placing your left hand.
(For more detailed steps, see the cartwheel tutorial.)
Place your left hand perpendicular (90°) to your movement direction (fingers pointing left) and kick up your extended right leg. Keep your knees and ankles straight. The right leg must stay aligned with your torso. Lock your arms, head, and upper body into one straight unit. Lean forward like in a gymnastic front handspring, and begin twisting your torso just before the left hand contacts the ground.
Next, plant your right hand with fingers pointing backward and close your legs, keeping your knees and elbows fully extended. Aim to bring your legs together before you reach vertical.
Even though you place your hands one after the other, you must push off the ground with both hands at the same time. Use your shoulders to shrug upward while also pushing with your hands. Keep your arms straight, abs engaged, and knees extended.
Round your back slightly (see illustrations), but not excessively. Once your hands leave the floor, the rotational phase should be complete. You should not continue turning to the left after this point.
As you jump from your hands to your feet, make sure your knees and elbows remain extended. Slightly round your back and keep your head, arms, and torso tightly locked.
If you're transitioning into a back handspring, land flat on your feet and continue using your quadriceps. If you're going into a backflip variation, you’ll need to bounce off the balls of your feet using your calf muscles.
In this lesson, we’ll focus on the back handspring. You should land with your hips in vertical alignment with your feet (not in front — that would be too flat). Keep your arms and head aligned with your torso.
Lower your hips slightly, as if sitting back against an invisible wall, but don’t bend your knees too much.
Beginners often pause here, push their knees forward, and perform a static back handspring (without run-up). That’s acceptable at first, but with practice, you should lean back more and make the motion continuous. The better you get, the less you’ll need to bend your knees at this stage.
Extend your legs and drive your hips upward. Jump backward with your arms acting like arrowheads. Keep your knees straight and your upper body aligned. Hollow your back slightly, but don’t fully relax your abdominal muscles.
For more, refer to the gymnastic back handspring tutorial.
