How do I do back walkover?

Question

I can do a back bend into a bridge

AND I can kick over

But i can't do it all in one fluid motion. How can I do it?

Answer 1

when you do the bridge, quickly move all your weight onto your hands and off your feet. and kick quickly.

Answer 2

Make sure your arms, especially the shoulder area, are strong enough. This is crucial. Without enough arm strength, you cannot support your body. If you are not strong enough, trying a back walkover can be very dangerous. You can break your arm or neck.

Put your leading leg in front. If you are a "righty", put your right foot in front, and vice versa for "lefties". Sometimes if you are a "righty" you may put out your left because your right leg is stronger, or if you're a "lefty" you may put out your right because your left leg is stronger.

Put your arms up by your ears and look straight ahead. Imagine that your arms are glued to your ears. It's easier if you look at your hands but don't tilt your head back. Make sure you have a spotter if this is your very first time.

Bend backwards. Although your natural instinct is to bring your feet together and do a bridge, don't! Keep bending and keep your leading leg down as long as possible- until your hands almost touch the ground. When your hands reach the floor, push up through your supporting leg.

Straighten your legs and go into a split position as you go over through a handstand.

Keep your supporting leg high and straight while your leading leg comes down to the floor. The leading leg should come down first. To finish your back walkover, slightly bend your leading (front) leg.

Make sure that you can do a bridge kickover in one tiny kick so that it is easier.

Make sure you can do a back limber kickover

Make sure you can do a bridge kick-over as well, its not impossible if you can't do one, but it makes the back walkover a lot easier if you're used to the motion.

You may want to practice in a leotard or other comfy clothes that you can move around in.

Stretch your wrists out before and after! This will help out greatly. If your wrists are too weak you might not be able to do this.

Try having someone spot you by placing their hand on your back for support. They may even help you by pushing your leading leg over after your hands touch the ground.

If you're using a back walkover as an advanced way to move into a split, bring your leading leg down between your hands and slide it forward to finish in the split position.

If you have sufficiently mastered the back walkover, try it on a beam, if your coach says you are ready. You need to keep your body very tight. Your hand placement should be together - heel of your hands together, fingers spread around the side of the beam on either side.

Try using a cheese mat or use a hilly type area.

It is easier when you have a large, sturdy surface such as a wall to help you start to flip.

Stretch before doing a back walkover.

Stretch out your back before attempting a back walkover. You could pull a muscle in your back.

This move does take practice, and muscle in your abs and legs, so it might help to do some conditioning to gain muscle before you attempt a back walkover.

Keep your back straight! If you don't you will fall on your back, neck or head.

When you first start out, try propping your leading leg onto a mat or other surface about 1 1/2 feet high. This will help you learn to keep your weight on your other foor.

Keep your back leg (the one that you kick over second) as straight as possible. If you bend it you will fall.

Answer 3

I've always found it easier if you stick out your leg just as you're about to kick over, and with that leg out it's almost as if one leg is already over, creating one quick fluid motion.

To better understand what I'm saying try youtubing a video of someone doing a back walkover. Also, just practicing constantly will help create muscle memory in turn making it easier, eventually.

I hope this helps!