In this lesson, you will learn how to perform a gymnastic back roll. This instruction focuses on the most basic variation: the back roll with bent elbows and bent knees. Once you master this version, you can progress to more advanced variations, such as the back roll with extended arms, extended legs, and eventually the back roll to handstand.
This is likely your first time moving backward in a gymnastics movement. For more advanced skills (like the gymnastic back handspring), it’s essential to first learn how to roll back in a straight line and plant your hands simultaneously. While the back roll is a simple skill, it’s also fundamental and should be included as part of your warm-up routine.
You can find more gymnastics drills in the Artistic Gymnastics section.
Execution
Start by practicing the back roll on a soft mat.
- Start Position:
Begin standing with your arms extended overhead. Look straight forward, fully extend your elbows and knees, and reach your fingertips upward as high as you can. Engage your abdominal muscles and avoid hollowing your back. - Lowering:
Sit down without lifting your heels, inclining your upper body. Keep your arms aligned with your torso for as long as possible. Briefly bring your torso and arms to a horizontal position to make the roll slower and easier—ideal for beginners. Round your back and tuck your chin to your chest. - Rolling Back:
As you sit down, let your hands touch or slide lightly on the floor. Maintain a rounded back and chin tucked. If you're aiming for a fast back roll, you don’t need to extend your arms in front. Instead, keep your hands elevated and bend your arms back as you begin the roll. - For the version with straight legs and arms, you may touch the floor with your hands—this will be covered in a different lesson.
- Hand Placement:
Roll backward and bend your arms, placing your hands close to your shoulders and next to your ears, with your fingers pointing forward (in the direction you came from).
Make sure to:- Roll straight.
- Plant your hands at the same time.
- Keep your chin tucked and back rounded.
- Keep your legs together and bend your knees to bring your heels close to your buttocks.
For beginners, roll back slowly, plant your hands, pause and push slightly, then roll forward again. This helps you get used to supporting your weight with your arms. Don’t roll back fully until you’re confident in your ability to support yourself—you want to avoid neck injuries. With practice, this will feel more natural. - Finishing the Roll:
Push through your hands to protect your neck and help lift your hips. Align your arms with your torso. Then, straighten your legs—but do not extend them too early. This variation is not meant to end in a handstand. - Stand Up:
Plant your feet and lift your upper body. Keep your arms and torso aligned. Finish by standing upright, reaching your fingertips upward and looking straight ahead—just like the starting position.
Advice
- Learn the front roll before attempting the back roll.
- Use a very soft mat or mattress when starting.
- If you’re nervous about injuring your neck, roll back only halfway at first and focus on learning how to push and support yourself with your hands.
- Roll back as straight as possible, avoid tilting your head to the side, and always plant both hands simultaneously.
- After mastering the bent-elbow/knee variation, move on to the version with straight arms, and then straight arms and legs.
Suggestions
- Back Roll to Handstand
- Gymnastic Handstand
- Gymnastic Back Handspring
- Front Roll
- Front Roll with Straight Legs
- Gymnastic Dive Roll
Videos
Visit the Video Section to watch step-by-step demonstrations of these techniques.
