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Everything you need to know
to unlock the back handspring

Find out all tips and tricks to learn it the most efficient way

Prerequisites

  • Flexibility: being able to drop into a bridge pose is not necessary. You still need some backbends though

  • Dynamics: being able to pull the arms backwards explosively 

  • Coordination: being aware of your body in the air (proprioception)

  • Skills: "Macaco" - an easier variation of a BHS with one arm already on the floor at the start

  • Mindset: not being afraid to go backwards over your head

What you should be able to do
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Warm up

These body parts need to get ready
  • Wrists (you will experience big amount of extension and pressure). Stretch and strengthen them.

  • Shoulders (your shoulders will be thrown back dynamically and absorb the impact of the landing).

  • Spine (during the BHS you enter a backbend), work on half bridge and full bridge pose.

  • Energy (BHS is a move with high intensity), make sure you are sweating and ready to go before you start.

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Mistakes

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Progressions

The key to unlock moves:
small steps

To master a complex move like the BHS you need to break it down into small single projects.

The most important milestone is the macaco. Why should you chose this approach?​

  • safe/controlled way to learn proper technique

  • you get comfortable going backwards over your head step by step

  • accessible for beginners

  • chances to get injured shrink to a minimum

  • you don't only learn BHS but get macaco for free

Get access to the coin spin training
program and test it for a week. 
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Check other programs

Find more than a dozen acrobatic skill programs in my app.

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