A strong back handspring isn’t just about technique—it requires serious strength, control, and power. If you want to improve your snap, speed, and overall execution, building strength in key muscle groups is essential. These six exercises will target your core, legs, and stabilizing muscles to help you achieve a more powerful and controlled back handspring.
1. Hollow Hold
A strong core is the foundation of any gymnastics skill, and the hollow hold is one of the best exercises to develop it. This movement builds the core strength needed to maintain tight body positions throughout your back handspring.
2. Leg Lifts
Leg lifts help strengthen your lower abs and hip flexors, which are essential for driving your legs over your head in a back handspring.
3. Bicycles
A strong and engaged core helps with balance and rotation, making bicycles an excellent addition to your workout. They strengthen the obliques, which are important for controlling your body mid-air.
4. Reverse Crunches
This move strengthens the lower abs and helps with the snapping motion at the end of the back handspring, where you bring your feet back under you.
5. Step-Ups
Leg power is key for pushing off the ground in a back handspring. Step-ups build single-leg strength and explosiveness while also improving balance and control.
6. Pistol Squats
Pistol squats develop strength, balance, and control—all of which are crucial for a strong takeoff and landing in a back handspring.
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