Do a Handstand Roll Out

In order to successfully roll out of a handstand, it helps to know how to Do a Handstand and a forward roll. Some believe that practice rolling out of a headstand is the best way to improve your headstand as it can be the safest way to unintentionally "fall" out of a handstand. Rolling out correctly can ensure protection of the neck, wrists, and head.

Steps

1. You must be able to do a handstand away from the wall in the middle of a room.
2. Go up into the handstand and begin to bend your arms and tuck your chin.
3. At the same time, start to bend your knees toward your chest. You will feel the center of your gravity change.
4. With the chin tucked, start to roll onto the back of your head, then tuck the knees completely into your chest, and you will keep rolling out onto the back. You then might even be able to roll out all the way up into a sitting or standing pose.
5. The more you practice it, the easier it becomes and the better you will become at balancing in a handstand!
6. Make sure you don't do this on tile or wooden floor, do it on carpet or a gym mat.

Tips

• It also really helps to place a big padded mat on the backside of you so you can roll out onto the mat.
• Practice doing forward rolls first... it is key to be totally comfortable with these before practicing a handstand roll out.
• When you get the handstand roll out down, try it with straight arms. It makes it prettier and is the way gymnasts do it.
• Make sure there aren't any objects or people you may hit around you. You don't want to hit your sister in the face, do you?
• If you can do a handstand but can't roll out, ask your tumbling instructor or a family member to hold your handstand while you bend your arms and roll out.

Warnings

• Make sure you tuck your chin and draw the knees into the chest,as this will help to protect the neck and spine.
• If you have a neck or back injury, do NOT do this!
• You could get hurt if you do this too fast and if you can't do a handstand.

Things You'll Need

• Flat, dry ground or a firm carpet or rug.
• A padded mat is ideal for rolling onto.
• This is best practiced without shoes.
• A spotter if you're a beginner.

Related Articles

• Do a Handstand
• Do Gymnastics
• Do a Forward Roll
• Do a Three Step (Gymnastics)
• Do a Basketball Hop Step
• Do a Handstand and Stay Up
• Do a Roll Into a Handstand
• Do a Front Handspring
• Do Forward and Backward Rolls in Gymnastics
• Do a Handstand Snap Down
• Do a Back Extension Roll to Handstand
• Do a Forward Roll to Straddle Stand

Sources and Citations

• Video of a handstand roll-down
• Video tutorial of a basic forward roll

See also

• Do a Handstand
• Walk on Your Hands
• Hold a Handstand
• Do a Handstand and Stay Up
• Do a Handstand on the Wall
• Do a Handstand Push Up

What links here

• Be a USAG Level 4 Gymnast
• Do a Handstand Push Up
• Do a Headstand
• Walk on Your Hands