Performing a backward roll to handstand, often referred to as a Back Extension Roll to Handstand, is a dynamic gymnastics skill that requires a combination of momentum, body control, and strength.
Mastering this move involves initiating a backward roll and using powerful extension to finish in a handstand position.
Mastering the Back Extension Roll to Handstand
This dynamic movement combines a backward roll with a powerful extension to finish in a handstand. Proper technique is essential for generating the necessary momentum and achieving the final position.
Starting Strong: Generating Backward Momentum
Begin in a seated or squatted position. To initiate the roll effectively and build momentum for the handstand, it's crucial to push back with your legs first before letting your body drop to the ground. This specific action, as highlighted in the reference, helps keep your momentum moving backwards, which is essential for the subsequent steps and the successful transition into a handstand. As you push, begin to round your back.
The Backward Roll Phase
As you initiate the backward motion by pushing with your legs and rounding your spine, roll smoothly over your shoulders and upper back. As your hips begin to lift off the floor, place your hands on the ground near your ears. Your fingers should be pointing towards your shoulders, and your palms should be flat on the floor ready to push.
The Extension and Push
This is a critical transition point. As your hips come over your head, you need to generate upward force. Push forcefully through your hands on the floor and simultaneously extend your legs powerfully upwards towards the ceiling. Think about driving your hips and legs upwards and away from the floor. Aim to create a straight, hollow body shape as you extend.
Achieving the Handstand
Use the momentum from the roll and the powerful push and leg extension to stack your body vertically. Your hips and legs should rise directly over your shoulders and hands. Once you reach the vertical position, engage your core, shoulders, and arms to find stability and balance in the handstand position. Adjust slightly as needed to maintain your balance.
Practice Tips and Focus Points
To successfully learn the backward roll to handstand, consider focusing on these areas:
- Basic Backward Rolls: Ensure you have a solid backward roll technique, being able to roll smoothly over your shoulders.
- Handstand Strength and Balance: Develop the strength and control needed to hold a handstand against a wall or with a spotter.
- Initial Leg Push: Pay specific attention to the initial push with your legs as you begin the backward movement to generate sufficient momentum.
- Hand Placement and Push: Practice placing your hands correctly and pushing strongly through the floor as your hips come over your head.
- Body Shape: Focus on transitioning into a tight, hollow body shape during the extension phase.
- Spotting: Learning this skill with a qualified coach and spotter is highly recommended for safety and effective progression.
