Everything you need to know
to unlock the back handspring
Find out all tips and tricks to learn it the most efficient way
Prerequisites​
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Flexibility: being able to drop into a bridge pose is not necessary. You still need some backbends though
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Dynamics: being able to pull the arms backwards explosively
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Coordination: being aware of your body in the air (proprioception)
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Skills: "Macaco" - an easier variation of a BHS with one arm already on the floor at the start
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Mindset: not being afraid to go backwards over your head
What you should be able to do
Warm up
These body parts need to get ready
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Wrists (you will experience big amount of extension and pressure). Stretch and strengthen them.
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Shoulders (your shoulders will be thrown back dynamically and absorb the impact of the landing).
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Spine (during the BHS you enter a backbend), work on half bridge and full bridge pose.
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Energy (BHS is a move with high intensity), make sure you are sweating and ready to go before you start.
Mistakes
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.
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The most important milestone is the macaco. Why should you chose this approach?​
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safe/controlled way to learn proper technique
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you get comfortable going backwards over your head step by step
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accessible for beginners
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chances to get injured shrink to a minimum
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you don't only learn BHS but get macaco for free
