Wall Sit Backs

Description: Arms up by ears, then swing back and into the correct “seated” position for back handspring.

Goal: Muscle memory for back handspring jump
Objective: Keep chest upright and knees behind toes.

Equipment: Wall OR Wedge Mat against a wall
Reps: 3 sets of 5
Time: 5 -10 min

  1. Start arm length away from wall or wedge mat against a wall.
  2. Arms up by ears and as arms go back, shoulders lean back into wall, keeping chest up.
    • This should be smooth and controlled.
    • The shoulders and arms should be against wall.
    • Hips should not touch wall/mat.


  • Do this smoothly and controlled.
  • Hands and shoulders should not slam into the wall.

Things To Watch For:

  • Hips hitting mat first, they shouldn’t hit the mat at all.
  • Choppy motion, this should be smooth.
  • Feet should be planted and not move during the sit back.

Skills This Helps:

  • Back Handspring