Severely undercutting in standing BHS?

[dreamergymnast]

How do you push a BHS out further? I do standing BHS, and my hands end up 2-3 inches away from where my feet were at the beginning. How do you fix it? I've heard it causes back problems, does it really?

 

[Gymishome]

You need to lean back more.

 

[MissLisa]

My suggestions would be to sit back more (avoid knees coming over toes too much when squatting) and don't let shouldersa drop down. I find once the first bit of the BHS is correct the rest follows with better form. As far as the back problems go, it could, among other things. Also best to not get in the habit of doing it that way.

 

[stxrdusty]

Practice sitting back into a wall without letting your knees go over your toes. You should jump like this in a back handsping. Do back handsprings over carpet squares. Feet start on one side of a square, your hands go on the other side of the square in the handspring, and land your feet on the opposite side of another square. So your hands go between the squares (well they're not all square shapped but still). You could also do handsprings up onto a panel mat or 8inch mat or over an 8in the short way. Feet start on one side, jump back hands in the middle of the mat, and feet come down on the other side.

 

[Aussie_coach]

Common issues that lead to this might include.
1. Knees coming forward over the toes before take off
2. Leaning forward or shoulders coming forward before take off
3. Arch the back like a back walkover instead of pushing backwards with legs
4. Swinging your arms too early.

 

[pamred4]

The knees could be bending forward. Lean back more when you jump

 

[Sarah Yux]

I have this exact same problem...

 

[dreamergymnast]

I have this exact same problem...

It's annoying, isn't it? Especially when all you hear from your coach is "Push your back handspring back further!" Well, that's what happened with me anyway.

 

[Sarah Yux]

Yeah, like… Im trying here...

 

[dreamergymnast]

I know! Do you have your round off back handspring?

 

[Paint A Melody]

You might be arching too much and not pushing enough with your legs. Use your legs to push off more and keep your back a little straighter. If you have a barrel, you can practice doing them over the barrel. That would make you rack less and push off your feet more.

 

[puppyluva0899]

At an open workout once I saw a coach have a girl actually do her arm swing and sit back fully in a chair a few times to practice sitting back. Then on the third time he pulled the chair out and she fell on her butt (Not just to be mean lol) That split second where if you don't jump back you'll fall on your butt is when you have to jump for your handspring. So yes, sit back, but don't just sit, you actually have to lean your weight back too.

 

[Weirdgymnast]

I did this too, but then my coach told me to jump from my heels instead of the balls of my foot. Maybe this helps?

 

[puppyluva0899]

I'm not sure about jumping from your heels, although I did get that advice from a coach once.... It helps you sit back but I think it makes a back handspring on beam much scarier and harder.... I would say lean back on your heels as you swing and at the last moment push from the balls of your feet. That might help

 

[BlairBob]

BHS to prone, Back dive to HS stomach drop. Back HS over cubes, line on a panel mat.