Exit Phase

The exit phase is the final phase to completing a back handspring.  There are three positions during this phase.  The first position is when the gymnasts’ legs are traveling downward to the floor.  At this time the hips are snapping downward to the floor.  The shoulders are still in full flexion and the knees are in extension.  Once the feet make contact with the floor the knees are in flexion.  The hips are in flexion and the shoulders remain in full flexion. Upon finishing the back handspring the knees and hips are in extension and the arms are in full flexion.

Position 1:
Shoulder joint:

Medial half of anterior surface of clavicle using the pectoralis major upper fibers and the Anterior lateral third of clavicle using the deltoid anterior fibers.

Shoulder girdle:

flexion using the anterior deltoid, upper pectoralis major and

downward rotation using the pectoralis minor and rhomboids.

Position 2:
Shoulder Girdle:

Frontal Elevation using the middle and upper trapezius, rhomboids and levator scapulae

Shoulder Joint:

Flexion by concentricly contracting shoulder flexors
using the anterior deltoid, upper pectoralis major.

Hip joint:

Flexsion of the hip using the iliacus, psoas major and minor, rectus femoris, sartorius, pectineus, gluteus minimus, tensor fasciae latae

Hip girdle:

Anterior pelvic rotation: anterior movement of the upper pelvis; the iliac crest tilts forward in a sagittal plane; anterior tilt; accomplished by hip flexion and/or lumbar extension.

Position 3:

Same as Entry Phase, position 1