How to Do an Acceptable Backward Roll

Backward rolls look easy, but sometimes can be hard to master. This guide will hopefully help you accomplish them.

Steps

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    1
    Stand. Stand up with your legs and back straight and your hands at your sides.
  2. Image titled Do an Acceptable Backward Roll Step 2
    2
    Crouch. Crouch down onto your knees.
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    3
    Begin to roll. Roll backwards, onto your back
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    4
    Gather your legs. Put your hands just below your hips to hold your legs up into the air. (Like a back stand.)
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    5
    Flop your legs down. Let your legs fall backwards to your side.
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    6
    Sit up. Use your arms to help you sit back up.
    • Congratulations! You've finished!
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    7
    Finished.

Community Q&A

  • Question
    How do I get up from it?
    Community Answer
    Community Answer
    Try slowly standing up, knees first, then legs. After you master that, try just your legs, no knees. After that, try jumping right up. Be sure to be slow and steady!
  • Question
    How can I prevent myself from hurting my neck?
    Community Answer
    Community Answer
    Tuck your head under as tightly as you can whenever you do a backward roll. It may take some practice but you'll get the hang of it.
  • Question
    Will I hurt my neck during step 5?
    Community Answer
    Community Answer
    It shouldn't hurt at all unless you are doing the position wrong or you haven't stretched properly.
  • Question
    I always go to the side and not go back. How do I prevent this?
    yedidia babadi
    yedidia babadi
    Community Answer
    Try to pulse your back and lean on the other side.
  • Question
    I always get stuck on Step 5. Any tips?
    Community Answer
    Community Answer
    Use your arms to push, and don't be afraid. The moment you get down, you need to kick your feet hard.
  • Question
    What if I can't lift myself?
    Community Answer
    Community Answer
    Practice doing candle sticks where you are sitting on your shoulders. It should help.
  • Question
    How do I push so I can turn?
    Community Answer
    Community Answer
    Try to have the back of your shoulders touch the ground and not your head. After you are done, push your body up.

Warnings

  • When doing a backwards roll, have someone next to you to make sure you don't hurt your neck, wrist, etc.
    Thanks!
  • Don't put significant pressure on your neck (including by your head). Support yourself with other parts.
    Thanks!

Things You'll Need

  • Yourself
  • Floor space
  • Mat (Optional)
  • A friend to make sure you don't get hurt

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About This Article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 17 people, some anonymous, worked to edit and improve it over time. This article has been viewed 30,576 times.
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Co-authors: 17
Updated: October 7, 2021
Views: 30,576
Categories: Tumbling (Gymnastics)