“Help! I can’t lock out my arms in my backhandspring and I’m not sure what’s wrong. Do you have any drills or corrections for me?” – Frustrated Cheerleader
If I received a dime every time I’ve heard that specific plea for help, I’d be the richest tumbling coach ever!
As it turns out, there’s a very good reason I get sent a boat-load of emails about bent arms in a back handspring – nobody likes them! It has become an acceptable fact that you should lock out your arms during this skill no matter what.
…But Is That Always True?
Well the answer isn’t as black and white as you may think. To explain it better, I got together with my friends from Perfect A Flip and we discussed not only HOW to fix bent arms during a handspring, but when a slight bend is in fact, normal and safe!
So hit that play button above and tune in!
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Episode Resources & Important Take-Home Points
- Think of arms as shock absorbers during the BHS. This means there MUST be some give
- Everyone is built differently so don’t ask someone who can’t extend their elbows straight normally to have it straight during a BHS
- Athletes with a natural hyperextension should never be asked to “lock” their arms during a BHS
- How bent arms in a BHS can be used as a viable “cheat” method to develop a very powerful block for end skills
Drills That Yuri Mentioned In The Episode
Florian Landuyt’s PERFECT RO BHS
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About Coach Sahil
For over 15 years, Coach Sahil has been on a mission to help athletes master their tumbling and acrobatic skills in the shortest amount of time possible without sacrificing safety or the quality of their technique. As a former Power Tumbler and Power Lifter himself, he fully understands the inner struggles of an athlete and how to help them get to the next level. To date, he has worked with thousands of athletes around the World and provided training to hundreds of coaches in almost every country you can imagine. He is also a Certified Gymnastics Coach, founder of Addicted To Tumbling, and former co-owner of a gym. He is also the author of the best-selling book The Cheer Diet.
I’ve been trying to get my back handspring for 8 months now and I’m stuck. I have no fear of jumping back, I can block just fine I just bend my legs AT THE END of my back handspring. When my arms hit the ground my knees bend. And when I do it with straight legs, it is too high. Any advice would be SOOO appreciated. I am also working round off back handsprings and even with a lift spot it is more like a round off whip. Should I be trying it without a spot? (I don’t have a lot of confidence) with a spot though maybe I have too much confidence? I don’t know. I tried a round off back handspring by myself on a tumble track and again it was a round off whip. I’m trying to “throw my hips up” and throw my arms up and backwards but people always say I’m just going straight up. I’ve tried sitting back but then m legs bend. I’ve tried not ditto so far but then I got too high. Ive never tried a back handspring by myself. Maybe I need to make it longer? How?
-frustrated tumbler
I’m in 9th grade and I’ve been practicing my backhandspring for about five months now. I’m on the JV cheer team for my school, but I really want to make varsity. My school only excepts tumblers to varsity. But, when I do my bhs I keep bending my arms and spreading them wide when I do I with out a spot. Any drills you have for me to keep locked arms next to my head please help!
I have been trying to get my BHS(backhand spring)for about 2 months going on 3.Its fustrating is that everytime I learn something new about it I try it and fail.My LEGS & ARMS are the problem.my legs wont stay straight.My arms always would bend and my elbows would touch the floor.Forgot to mention,my legs will just flop on the ground
Try shoulder blocking drills! It’s also confidence, and also make sure that your arms are locked out and not in front of your head when you go back.
the same thing happens to me
the same thing happens to me
my back handspring is VERY undercut and my elbows bend a lot so I end up in some sorta seal pose
Hi am almost have my back handspring it is just I always bend my elbows which makes me hit my head on my mat. Do you have any tips on how to keep my arms straight.
Hi am almost have my back handspring it is just I always bend my elbows which makes me hit my head on my mat. Do you have any tips on how to keep my arms straight.
Hi! I am a gymnast and I can do a back handspring, however, whenever my arms hit the ground their bent and and I loose my power. Also, I’m closing my shoulders. I have been doing loads of drills but nothing seems to be working. Any advice or drills you might have? Thanks!?