How to Do a Straight Arm Backward Roll

The basic backward roll -- for which a gymnast lowers her hips to the mat, rolls backward, flips her legs over her head and then lands on her feet -- may seem like a relatively simple activity. But like most gymnastics moves, you'll go through progressions to perform it properly. When you first learn the backward roll, you’ll likely be taught to bend your elbows so you can push off the floor with your palms. Keeping your arms straight is more challenging, but helps you perform more advanced floor exercises, such as the back extension, where you roll back and then up into a handstand.

Instructions

    • 1

      Stand straight with your arms extended upward but angled slightly forward. Your elbows should be about even with the front of your forehead.

    • 2

      Bend your knees and hips as you squat straight down to the floor. Keep your arms straight and raised in front of you.

    • 3

      Roll onto your back as you reach the floor. Keep your arms extended and maintain the bend in your knees.

    • 4

      Reach down to the floor with your hands as you continue to roll and the back of your head touches the floor. With your arms straight, the sides of your pinkies will touch the floor first.

    • 5

      Push against the floor with the sides of your hands and kick your feet forward. This motion is meant to accelerate your roll.

    • 6

      Land your feet on the floor and then push upward. Rise to a standing position with your arms straight and lifted toward the ceiling to finish the roll with a flourish.