In this lesson, you will learn how to go from a gymnastic handstand into a front roll with extended (straight) legs and stand up without bending your knees. Before attempting this, you should be comfortable with both the front roll and the gymnastic handstand. The back roll to handstand is essentially the same movement in reverse. Find more gymnastics instructions at Artistic Gymnastics Main.
Execution
- Start in a Handstand
Perform a handstand as shown in the handstand lesson.
Summary: Keep all limbs fully extended and align your body vertically. Your hands should be placed more than one body length away from where you started. For more details, refer to the handstand tutorial. - Begin to Tip Over
Let yourself tip forward slowly while keeping your elbows and knees straight. Do not bend your elbows as you begin the roll. Your body should remain straight until it reaches a 45° angle. Do not bend your legs toward your head at this point. - Initiate the Roll
At 45°, begin to bend at the hips and shoulders (a pike position). Tuck your chin to your chest to protect your neck. Your elbows and knees must remain straight. As you start rolling, keep your legs vertical, engage your abdominals, and slightly round your back. Your upper back should touch the floor first (practice on mats initially). - Roll Smoothly
Continue rolling from your upper back onto your lower back, keeping your abs tight. The angle between your trunk and legs will gradually close as you move forward. Place your hands on the floor beside your calves and keep your gaze forward. Your knees and elbows should stay straight throughout. - Stand Up Smoothly
Use the momentum to stand up on your extended legs while swinging your arms forward and upward. This arm movement helps shift your center of gravity forward, making it easier to rise without bending your knees. Keep leaning forward and maintain your gaze straight ahead. - Finish with Control
Stand up tall and raise your arms overhead, just as if preparing to go into a handstand again (refer to the gymnastic handstand lesson).
Advice
- Practice on mats to avoid injury.
- When rolling from your upper to lower back, keep your feet as close to your head as possible. If this is difficult, stretch your hamstrings regularly.
- This skill, along with the back roll to handstand, will help improve the speed and form of your gymnastic handsprings.
Suggestions
