How to: Properly Complete a Back Handspring
For many dancers, gymnasts, parkour enthusiasts, or even people who just want to learn something new; a back handspring is the key to progressing. Whether it be a new skill, or just learning a fun trick, there are always steps to go about it in a proper, and safe way.
First, you need to make sure that you can physically support yourself upside down. For example, place your hands on the ground and kick up to a wall for support.
Secondly, use a mat, or something cushioned to practice jumping backwards on. Place the heel of your foot against the side of the mat and jump backwards, landing on your back with your head in a neutral position. Once you have gotten the hang of this, it is time to move on.
If you are just going into this process by yourself, it is recommended to attempt it on a trampoline, for added safety.
The next step, acquiring a spotter for support and proper technique. Your spotter will be able to get your body, or muscle memory used staying upside down with proper training.
Once you feel comfortable staying upside down, you will practice jumping backwards. Using all ten toes, push off the surface you are standing on and make sure you can jump back about two feet. This will help make sure your technique will be correct for the final process.
There are certain mats that are recommended for back handspring training, and they can be purchased online. According to Amazon.com, the Boulder Handspring Trainer by Norbert’s Athletic Products is the ideal item for this type of training. The mat runs for about $620. This if pricey, but there are cheaper options out there!
Whether you are using a mat, or just a mattress, make sure you have measured properly because your back handspring will be your body’s length, laying down with your hands reaching above your ears is a good way to measure this.
Moving on, make sure your spotter is ready and place your feet about one-foot width apart. Using the technique, you learned earlier push back with all ten toes, keep your arms in your ears and jump into the back handspring. At this point your spotter will make sure that you safely make it over and complete the process.
Now, all that is left is practice, practice, practice. Eventually the process will become easier and your technique will develop. Once that happens it is time to move on to completing the back handspring by yourself. It should be easy after practicing a lot, but sometimes people run into mental blocks that make them fear doing it on their own. It is all in your head though, for many people they know they are ready to complete it on their own, but the fear is what holds them back.
Once you have determined you are physically ready to do it on your own, you must tell yourself that you can do it. As for Tiffany Palmer, she learned how to do a back handspring when she was 8. She said, “keep your arms straight because if you don’t you will fall on your head.” Now, she is 19 years old and still able to do something she has been passionate about over the years. Katie Fornatero said, “don’t think about it, just do it.” Her love for acrobatics started young and continues today. According to, Lindsay Nemeth, “[a back handspring] isn’t as hard as you may think, you just have to work hard for it until it becomes something you could do in your sleep.”
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