Standing Back Handspring

Powerful. Controlled. Essential.

💥 What Makes the Standing BHS Unique?

The Standing Back Handspring (BHS) is the foundation for almost every higher-level tumbling pass. Unlike a running tumbling skill, this move requires explosive power from a dead stop, making it one of the most mentally and physically demanding skills to master.

It teaches:

• Backward awareness

• Shoulder extension and support

• Core and leg engagement

• Mental commitment under pressure

🔑 Technique Breakdown

✅ 1. Starting Position

• Feet shoulder-width apart

• Arms by your ears

• Knees slightly bent, weight in heels

• Core tight, chest upright

✅ 2. Arm Swing + Sit

• Swing arms down and back behind hips

• Simultaneously sit into a low squat position

• Keep chest lifted and knees tracking over toes

• Eyes remain forward, body stays tight

✅ 3. Jump + Reach

• Jump backward explosively

• Arms shoot back overhead to reach for the floor

• Push off the toes and drive hips upward

• Hips and shoulders should rise together

✅ 4. Hand Placement

• Hands land shoulder-width apart

• Fingers point backward (toward feet)

• Strong wrist and shoulder support is essential

✅ 5. Snap Down + Finish

• Once hands land, snap legs over quickly

• Land on feet with knees bent

• Arms finish by ears, body in lunge or rebound position

⚠️ Common Errors

• Throwing head back instead of jumping

• Arched back and loose core during flight

• Bent arms on takeoff or landing

• Late arm swing or under-rotation

• Jumping up instead of back

🧩 Strength & Prerequisites

Before attempting this skill, athletes should have:

• Strong handstand and bridge control

• Comfortable back walkover or bridge kickover

• Proper shaping and drills for backward skills

• Spotted back handspring experience

🔁 Drills to Build Confidence & Power

• Rebound + Sit Drill (Teaches timing of swing/sit combo)

• Panel Mat Jump Backs (Builds directional power)

• Wall Handstand Snap Downs (Reinforces shaping + snapdown)

• Spotted Back Handsprings (Assisted for safety and correction)

🧠 Coaching Cues

• “Sit back, not down.”

• “Reach, don’t throw.”

• “Keep it tight — hollow hips, strong shoulders.”

• “Snap with control, land soft.”

🛡️ Safety First

Always train this skill:

• On proper surfaces (spring floor, resi, or tumble track)

• With a coach or spotter until mastered

• Using shaping drills and core strength exercises to support clean technique

✅ Wrap-Up

The standing back handspring is a major milestone in any cheerleader’s journey.
It represents not just power — but trust in your own training.

Master it slowly. Refine it constantly.
And once it’s yours, use it as a launchpad to elite tumbling.