|
|
Back Roll to Handstand
Learn how to go from a back roll into a handstand.
This exercise can also be used to straighten and speed up your back handsprings.
Before you try this, you should learn the backroll and
the handstand.
The handstand to frontroll with stiff legsis the same thing the other
way around,
and also works to improve your back-handsprings.
Find more gymnastics exercises at gymnastics main.
Technical description: Back Roll to Handstand
- Stand upright and extend your arms over head.
Hands as high as possible, finger tips point up.
The shoulders are next to the ears and the entire body is in a perfect vertical straight line.
Look straight forward.
- Sit down without bending the knees and keep the balls of your feet as long as possible on the floor,
so that the ankles are fully extended when your buttocks touch the floor.
To avoid that you fall on your butt hard, lean forward with your upper body.
The trunk the head and the arms move as one unit as long as possible.
Shortly before the buttocks touch the floor, put your hands down and let them slide on the floor while you roll backwards.
Knees and elbows have to stay totally extended. ( during the whole exercise )
- When your buttocks touch the floor, lean back and put your hands down behind you.
Make sure your chin is close to you chest, or you will hit the the floor with the back of your head.
Round your back slightly and contract your abs so that your legs move up from alone when you roll back.
When your hands touch the floor, your legs should point straight up.
The slower you roll, the closer your feet have to be to your head when your hands touch the floor.
Don't forget that the arms have to be extended too.
Many beginners make the mistake to bend knees and elbows at this point.
That's bad form, but it's ok if you never did this exercise before.
If you are working on your form, never bend your elbows or your knees.
When you put your hands down behind you, the small fingers should touch the floor first.
Fingers point in ( hands: v-shape ) like illustrated here.
- Roll back and stand up on your extended arms, so that you are in a perfect handstand position.
( see handstand lesson )
This sometimes seems impossible for beginners.
A lot of newbies think that they will hurt their elbows or their shoulders if they try this.
But the speed from the first half of the roll will do most of the work and you can't really hurt yourself.
If you are still afraid of trying it like this, start off with bent knees and elbows and correct your form later.
- Move back down like if you were coming from a handstand and raise your arms. ( see handstand lesson )
You can also kick down both legs together and / or do a back handspring
afterwards.
Trainer advice: Back Roll to Handstand
- If you are still afraid of trying it like this, start off with bent knees and elbows and correct your form later.
- Don`t forget to put your chin to your chest before your hands touch the floor.
- Don`t try this if you can't do a backroll with straightened arms.
- Dont try this on hard ground.
Related instructions: Back Roll to Handstand
Videos: Back Roll to Handstand
|
|
|
