How to Do an Acceptable Backward Roll: 7 Easy Steps (2024)

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Stand up. Crouch down. Start to roll. Join your legs. Swing your legs overhead. Sit up. Stand up to finish. Community Q&A Tips Warnings Things You'll Need You Might Also Like About This Article Did this article help you? FAQs
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  • Sports and Fitness
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  • Gymnastics
  • Tumbling (Gymnastics)

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IN THIS ARTICLE

1Stand up.

2Crouch down.

3Start to roll.

4Join your legs.

5Swing your legs overhead.

6Sit up.

7Stand up to finish.

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Tips and Warnings

Things You'll Need

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Last Updated: June 11, 2022

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If you’re looking to take your gymnastics skillset to the next level, the backwards roll is a great move to add to your repertoire. It’s a little more challenging than a forward roll, but not so tough that you can’t pick it up with a few minutes of practice. In this article, we’ll walk you through the steps so that you can master the backwards roll in no time!

1

Stand up.

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  1. Keep your feet under your shoulders and straighten your frame. Stand up with your legs and back straight and your hands at your sides.

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2

Crouch down.

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  1. Bend at the knees and hips to tuck into a compact position. Crouch down onto your knees.

4

Join your legs.

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  1. Tuck your legs together as they rotate through the air. Put your hands just below your hips to hold your legs up into the air. (Like a back stand.)

5

Swing your legs overhead.

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  1. Use the momentum from your roll to swing through the motion. Let your legs fall backwards to your side.

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6

Sit up.

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  1. As your feet touch the floor, use your hands to prop yourself up. Use your arms to help you sit back up.

7

Stand up to finish.

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  1. You can pop up with a little gusto to make a show of it, if you prefer. Get back on your feet and take a bow. You’ve done a backward roll!

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Community Q&A

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  • Question

    How do I get up from it?

    How to Do an Acceptable Backward Roll: 7 Easy Steps (17)

    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!

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    See Also
    Basic technique of the backwards roll

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  • Question

    How can I prevent myself from hurting my neck?

    How to Do an Acceptable Backward Roll: 7 Easy Steps (18)

    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.

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    Thank you for your feedback.
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  • Question

    Will I hurt my neck during step 5?

    How to Do an Acceptable Backward Roll: 7 Easy Steps (19)

    Community Answer

    It shouldn't hurt at all unless you are doing the position wrong or you haven't stretched properly.

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    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support wikiHow

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      Tips

      • If you have a good amount of speed then you will be able to do it better.

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      • It's easier to do if you have a soft object that slopes to the side to practice against.

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      • If you keep practicing, you won't have to roll to the side so much.

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      Warnings

      • When doing a backwards roll, have someone next to you to make sure you don't hurt your neck, wrist, etc.

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      • Don't put significant pressure on your neck (including by your head). Support yourself with other parts.

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      Things You'll Need

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

      You Might Also Like

      How toDo a Backward RollHow toDo a Roly Poly
      How toDo a Forward RollHow toDo a Front FlipHow toDo a SomersaultHow toDo a Log RollHow toDo a Back WalkoverHow toDo a Front HandspringHow toDo a Standing Back Flip from the GroundHow toDo a Back TuckHow toDo a Frontflip (Beginners)How toDo a SideflipHow toDo a RoundoffHow toDo Forward Tumbling for Beginner Gymnastics

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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, 19 people, some anonymous, worked to edit and improve it over time. This article has been viewed 47,522 times.

      6 votes - 60%

      Co-authors: 19

      Updated: June 11, 2022

      Views:47,522

      Categories: Tumbling (Gymnastics)

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      How to Do an Acceptable Backward Roll: 7 Easy Steps (2024)

      FAQs

      What are the key points doing a backward roll? ›

      There are three key points in helping a gymnast rotate over in a backward roll.
      • Have the hands facing upwards and placed above the shoulders so that as the gymnast rolls onto the back, the hands contact the floor. ...
      • Keep the tuck shape as you roll. ...
      • Push through the feet to create momentum.

      Know More ›
      What are the safety measures for backward roll? ›

      Keep your back loose and flexible to round your roll. Push with arms to get your head off the floor and reduce pressure on the neck. Use a little momentum to help with rolling over. Use pizza hands and place them on the floor by the ears.

      Discover More Details ›
      How is backward roll done in gymnastics? ›

      Backward roll

      The gymnast starts in a standing position and bends to a squat/sitting position with their arms in front. They then lower and lean back slightly until their bottom reaches the floor. They then continue this momentum and roll over their back onto their shoulders.

      Get More Info ›
      What is the safety roll? ›

      The Parkour Roll, PK Roll, Shoulder Roll, Martial Arts Roll, Judo Roll, Safety Roll, or simply the Roll, is a breakfall widely used in Parkour and Freerunning. It is preformed by rolling from one shoulder to the opposite hip.

      Get More Info Here ›
      What is a passe in gymnastics? ›

      Passe': A position of the leg whereby one leg is bent with the toe pointed against the inside of the knee of the support leg.

      Get More Info Here ›
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