How to teach the back extension: 38 drills, step by step

You teach the back extension by building a fast backward roll, a strong push through straight arms and a timely hip extension toward handstand, starting on inclines and with spotting. This series of 38 drills is for floor coaches and covers the backward roll to handstand family. It builds toward the back extension roll.

38 video steps · floor, floor-men

Step 1 of 38, free: Back Extension 23

The phases

1. Backward roll: roll back quickly with the hands placed by the ears.
2. Arm push: push the floor away with the arms as the hips pass over the head.
3. Hip extension: open the hips and shoot the legs up at the right moment.
4. Body line: arrive in a straight, tight handstand line with open shoulders.
5. Step down: finish with control, stepping or snapping down to the feet.

Before you start

The gymnast should have a confident backward roll, good arm strength and a solid handstand.

Common mistakes

• Hands placed late or wide: the push is weak and the head gets in the way.
• Opening the hips too early or too late: the body goes off line or falls back.
• Bent arms: the gymnast cannot reach handstand.
• Loose body at the top: the handstand line breaks and control is lost.

Coaching cues

• Hands by the ears
• Push the floor away
• Shoot to the ceiling
• Stay tight

All 38 steps

1. Back Extension 23
2. Back Extension 1
3. Back Extension 2
4. Back Extension 3
5. Back Extension 4
6. Back Extension 5
7. Back Extension 6
8. Back Extension 7
9. Back Extension 8
10. Back Extension 9
11. Back Extension 10
12. Back Extension 11
13. Back Extension 12
14. Back Extension 13
15. Back Extension 14
16. Back Extension 15
17. Back Extension 16
18. Back Extension 17
19. Back Extension 18
20. Back Extension 19
21. Back Extension 20
22. Back Extension 21
23. Back Extension 22
24. Back Extension 24
25. Back Extension 25
26. Back Extension 26
27. Back Extension 27
28. Back Extension 28
29. Back Extension 29
30. Back Extension 30
31. Back Extension 31
32. Back Extension 32
33. Back Extension 33
34. Back Extension 34
35. Back Extension 35
36. Back Extension 36
37. Back Extension 37
38. Back Extension 38

Frequently asked questions

What is a back extension in gymnastics?

A back extension is a backward roll that extends through a straight-arm push into a handstand or high pike. It is often taught as a back extension roll and builds strength and orientation for other backward skills.

Is a back extension hard on the neck?

It can be if the arm push is weak. Proper hand placement, a strong push and inclined mats reduce the load. Teach it progressively and spot as needed.

What should come before the back extension?

A fast backward roll, a confident handstand and enough arm strength to push the body off the floor. Inclined mats and drills for the push help bridge the gap.

What is a Back Extension? Read the glossary entry

Related series

• Back Extension Roll
• Handstand
• Forward Roll (Somersault)