Gymnastics Full-In: Technique Breakdown, Muscles, and Essential Drills
The gymnastics full—often called a Full-In—is one of the most impressive and challenging tumbling skills you’ll see on the floor. It’s a powerful move that combines a full twist with a back somersault, usually performed in the first salto of a tumbling pass.
Mastering the Full-In takes more than just guts, it requires strong technique, body control, and serious strength. In this guide, we will walk you through what a gymnastics full really is, how it’s done, which muscles are involved, and the best drills to help you train smarter and safer.
What Is a Full-In in Gymnastics?
A Full-In in gymnastics is a super cool and advanced skill where a gymnast does two backflips but adds a full twist during the first flip. It can be done in different body positions like tucked, piked, or layout (where the body stays straight).
You’ll often see a full-in used as a dramatic dismount off the bars or beam, or as a big tumbling move on the floor or trampoline. It takes a lot of control, air awareness, and confidence to pull off, which is why it’s such a standout skill in gymnastics!
How to Do a Gymnastics Full-In
A Full-In might look like a blur of flips and twists, but there’s a clear technique behind it. Let’s break it down so you know exactly what’s happening in the air and how to build up to it safely and confidently:
1. Begin With Speed and Power
Start by sprinting into a strong round-off, followed immediately by a back handspring to build momentum and height.
2. Snap Your Feet Down
As you finish the back handspring, quickly snap your feet to the ground behind your hips while keeping your shoulders low and pressed down.
3. Lift Into the Takeoff
Drive your hips, chest, and arms upward to launch into the double back somersault. The more lift you have, the more time you’ll get in the air.
4. Initiate the Twist
Begin the twist by gently pressing your chin into one shoulder, tucking your arms into your chest, and rolling your opposite shoulder and hip across your body to start rotating.
5. Tuck Mid-Air
As you near the end of the twist (around three-quarters through), bring your legs and hips up, and grab the front of your legs to tuck tightly.
6. Spot Your Landing
Try to keep your head neutral (don’t throw it back!) and look for the ground as soon as you can to prepare for a controlled landing.
7. Land with Control
Extend your legs and land softly on the mat with your feet shoulder-width apart, ready to absorb the impact with balance and stability.
Muscles Used in a Full-In
Doing gymnastics full-in also takes serious strength from head to toe, which means you need a great amount of strength in certain muscles. This skill uses a bunch of major muscle groups working together to help you flip, twist, and land safely.
A. Core Muscles
Core muscles (abs and obliques) are the real MVPs here. They help you rotate, stay tight in the air, and control your twist mid-flip.
B. Leg Muscles
Leg muscles, especially the quads, hamstrings, and calves, power your takeoff. They give you the height and push you need to get into the air.
C. Glutes
Glutes (your butt muscles) help with hip extension and also add strength to your jump.
D. Shoulders and Arms
Shoulders and arms play a big role in the twisting motion and help you pull into the tuck quickly and cleanly.
E. Back Muscles
Back muscles, like the latissimus dorsi and spinal erectors, support your posture and help you lift into the takeoff and stabilize mid-air.
Essential Drills and Exercises to Master the Full-In
To nail the gymnastics full, your body needs to be strong, fast, stable, and flexible. These six essential areas of training will help build the strength and control needed to safely perform this high-level skill.
1. Core Conditioning
Your core is the center of all flipping and twisting, so a strong midsection is a must. Drills like hollow holds and rocks, V-ups, and Russian twists improve body tightness and rotational control, helping you stay stable and in control during the full-in.
2. Leg Strength and Power
Explosive takeoff starts with powerful legs. Squats, lunges, and box jumps are perfect for building strength and jump height, which you’ll need to launch into that full-twisting double back.
3. Upper Body Conditioning
Your arms and shoulders help generate twisting momentum and maintain form in the air. Exercises like push-ups, pull-ups, and shoulder presses build the upper body strength needed to stay tight and controlled through the entire movement.
4. Plyometrics for Explosiveness
Quick, explosive motion is key to getting enough height and speed for a full-in. Drills like bounding, standing long jumps, and depth jumps train your muscles to react fast and push hard off the ground.
5. Balance and Stability Work
Staying upright after landing a full-in requires solid balance. Single-leg squats, beam drills, and planks on a stability ball improve coordination and core control, which helps you stick those landings like a pro.
6. Flexibility Training
Good flexibility prevents injuries and helps you move smoothly through the air. Use dynamic gymnastic stretches before training and static stretches after, especially focusing on your legs, shoulders, and back.
Start Training for the Gymnastics Full!
The gymnastics full is a skill that combines athleticism, precision, and courage. It’s not something you learn overnight, but with consistent practice, body conditioning, and the right coaching, you can get there. Focus on perfecting your basics first, then build up to the full-in step by step.
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Whether you’re aiming for competition or just want to move like a pro, this is the place to start. Even better? You can try a class for free by signing up for our free trial class!
FAQ
Where is the full used in gymnastics?
On floor routines, as dismounts from bars, beam, and trampoline.
What’s the difference between a full-in and a full-out?
A full-in twists during the first flip; a full-out twists during the second.
