Learn how to do a front handspring in gymnastics with closed legs. Before attempting this skill, you should already be comfortable with the gymnastic handstand and the cartwheel. The front handspring step-out (performed with legs spread) is slightly easier than the version with closed legs. You can find more gymnastics instructions in the Artistic Gymnastics Main section.
Stand upright and extend your arms overhead. Look straight ahead as if preparing for a handstand, aligning your arms, torso, and legs vertically.
Performing a front handspring from a standing position (static front handspring) is the most difficult variation. Taking a few running steps or making a small hop makes it much easier. The front handspring step-out is easier than the front handspring with closed legs, but this lesson focuses only on the closed-leg front handspring.
Lift your left leg (with the knee and ankle fully extended) and take a large step forward. Then plant your hands approximately one body + arm length in front of you, and kick your right leg up (also with knee and ankle fully extended). Your right leg, torso, and arms should stay aligned, and your shoulders should stay close to your ears.
If performing the front handspring from a hop, jump forward off both legs, lift your arms, land on the right leg first, and then step with the left leg as shown here.
If doing it with a run-up, take a few steps, hop off the right leg, land on the right foot, and then step with the left. The hands can be planted while the left foot is still on the ground—there’s no need to “fly” forward before your hands touch the floor. The distance from your final step to where your hands are placed should be more than one body length.
Close your legs before reaching the vertical position, and make sure both knees and ankles are fully extended. The later you close your legs, the harder your landing will be (a hard landing is tough on your back).
You should pass through a perfect handstand with closed legs. Keep your abs engaged and your elbows straight. If you bend your arms here, the second half of the front handspring will be low and slow, resulting in a poor landing. Keep your gaze directed downward.
Once you reach the vertical position and your legs are together, push your arms backward (see illustration) and hollow your back slightly. Keep your knees straight. If this is difficult at first, you may slightly bend your knees, but remember: if you never straighten your legs, you won’t be able to combine the front handspring with front flips or other skills. Always keep your elbows fully extended.
Push off with your hands and launch forward onto your feet. Keep your legs straight, and make sure your arms stay by your ears.
A common mistake here is to open the arms sideways, let them drop, and round the back. While it may feel easier to land with relaxed arms, it’s incorrect form and makes it harder to transition to another gymnastics move. Land on the balls of your feet and look forward and slightly upward (about 45 degrees). Keep your knees straight.
Don’t attempt to combine the front handspring with a flyspring or front flip unless you can land with your hips vertically aligned over your feet or slightly in front. If you can’t, it’s best to practice flysprings on a trampoline first.
Exercise 1: If you’ve never done a front handspring before, place a soft landing mat in front of you. Do a handstand and allow yourself to fall over onto your back.
Exercise 2: Place a springboard (Reuther board) in front of your mat. Try doing a front handspring by planting your hands on the springboard.
Exercise 3: Learn the handstand hop to practice pushing yourself off the floor.
Exercise 4: Practice the flyspring, jumping from a trampoline onto mats.
A skill that is technically very similar to the front handspring is the headspring.
