Do a Front Handspring

The front handspring only takes a few seconds to execute, but it requires many, hours of practice to get it right. Before you try a front handspring, you should be comfortable doing a handstand and front walkover, and it is required that you have a strong upper body. You need to have experience in Gymnastics, or else you might hurt your self. If you want to know how to do a front handspring, just follow these simple steps.

Steps

Preparing to Do a Front Handspring

  1. Make sure you're ready to do a front handspring. A front handspring is not a skill for beginners, Be sure that you can do a forward roll, and a dive roll. A front handspring is just a fast, and standing version of a forward roll/dive roll.
    • If you can do the skills listed above, you may be able to attempt a front hand spring on soft surfaces like mats, or a trampoline. While these are true, you should have some gymnastics or acrobatic experience, have developed upper-body strength, and should be comfortable doing a handstand.
    • You should also know how to do a front walkover. The front handspring is a faster, more advanced version of a front walkover.
  2. Stretch. You should always stretch before attempting a front handspring or any other gymnastics skill. Stretch your wrists by holding your hands in front of your body and pulling your fingers back, and stretch your ankles by sitting and rolling each ankle in a circular motion.
    • Stretch out your shoulders by rolling your shoulders back a few times and then rolling them forward.
    • Stretch your neck by rolling your head clockwise a few times and then rolling it counterclockwise.
    • Stretch out your back by standing and leaning down to touch your toes.
  3. Find a comfortable surface. The most ideal surface is a padded mat. If you don't have a padded mat and are comfortable with your skills, use a very soft grassy surface.

Executing the Front Handspring

  1. Stand up with your arms raised straight up. You arms should be held tight to your ears. Look forward.
  2. Take a couple of running steps. You can take a small hop before the front handspring to make the move easier.
  3. Take a huge leap/rise, and quickly use your muscles, kind of like a dive roll, to go over.
  4. Quickly raise your dominant leg. Keep it straight and tight.
  5. Lunge forward with the dominant leg, placing it flat on the ground. Remember to keep your arms raised and your elbows locked.
  6. Place your hands ahead of your body on the ground. They should be about a body's length away from your front foot.
  7. Kick your back foot upward while pushing off with your front foot. Lock your ankles together into the handstand position.
    • Make sure to keep your elbows locked.
  8. Push off the ground with your arms. Keep your ankles together and your arms locked. Use your shoulders for additional rotation power. Continue pushing off the ground until you spring off.
  9. Rebound and Land on your feet. Be sure to land softly, on the balls of your feet, in order to cushion the impact of the landing. Raise your arms up and keep your legs slightly bent. Your hips should be vertical with your feet.
    • Always point your toes to improve your chances of landing on your feet.
    • Don't be discouraged if you land in a squat position. Just keep practicing until you hit the graceful landing.



Tips

  • Keep your body in tight so that you don't injure yourself or fracture a bone, and remember that this move takes practice, it is not a one-day thing.
  • If you are really finding it hard to spring of the ground in the handstand, it's ok too bend your arms a tiny bit but make sure you push as much as you can through your shoulders.
  • If you have weak wrists, or even if you don't, it is very helpful to wear wrist guards, so that you don't sprain them.
  • Kick as hard as you can with your legs when in the handstand position. This is very important since landing on your hands slows down your momentum. Kick hard and you will spin faster. Do this well enough and you will not fall onto your back.
  • When throwing your hands down in the beginning, throw them down as hard as you can without hurting yourself. Good rotational momentum is what you need.
  • When pulling over pull your hips up. When first time using this might be weird, but it does work. You might be squatting after, but you can fix that. Also shrug your shoulders and suck in your stomach.
  • When you jump into the front handspring put powerful effort and lunge.
  • To avoid landing with your legs bent in a squat position, you cannot bend your legs at any time during the flip. It will be harder to land it when legs are straight, but if you bend them at all you will not land standing up.
  • Don't forget to stretch before you try to do a front handspring.
  • Make sure you can do a front limber before even attempting a front handspring.
  • After you have stretched, try doing a front limber. If you do not know what that is, it is a front walkover but with your feet together. Try doing a couple of those. Hope it helps!!
  • Spring off with your hands as soon as you can. Do not wait for your legs to be overhead
  • Be sure you know how to do a handstand before attempting to do this.
  • Make sure a trained professional is nearby when you perform your front handspring, as the trained professional can make sure you don't injure yourself.
  • Take life easy if there is problem then it has solution for that also and if there is no solution then no one can do more that problem. so take it easy ........ life is a air which flows from your heart and mind on to your surrounding members , country , and going on world .. so take it easy ....
  • Make sure you know how to do basic things like a cartwheel before you do a front handspring.
  • It is easy for some people, very easy if you have a strong upper body.
  • Don't take your hands off the ground until your legs are definitely above your head and not before otherwise you are more likely to injure yourself.
  • Do not bend your arms when they are on the floor. That will only decrease the amount of height you’ll achieve.
  • When you land make sure your legs are apart and bent.
  • Run about 3-5 steps and then jump high, when you don't jump at all you don't flip over as fast.
  • Try to look back and arch your back when you land. It balances you and makes it easier to do more tumbling afterwards.
  • Don't wear any accessories/jewelry while doing this for the first time. The best outfit would be a sports bra (for girls and women) and stretchy short shorts.
  • If you can't get up from your front handspring, start by getting into a Bridge. Put your hands and feet as close together as you can and rock back and forth a few times.
  • Make sure you can do a handstand and crab.
  • If you have difficulties performing this move on solid ground, try it on a trampoline.
  • Squeeze your body as tight as you can while you are doing it and remember to use your shoulders as a spring.

Warnings

  • You must have basic gymnastics skills before you attempt a front handspring. You should have developed your upper body strength and be comfortable doing a handstand.
  • Your first attempt at a front handspring should be on a padded surface, ideally a mat.
  • Do not try this unsupervised. If you can, have someone be your spotter.

Related Articles

  • Do a Front Handspring Rebound in Gymnastics
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