3 Ways To Do A Backbend Kickover

For a more thorough, deep stretch, spell out the alphabet with each wrist and foot. If you can’t do a full split, practice working towards the splits by reaching for your toes and straddling your legs. Stretch for the backbend by bending backwards as far as you can and then standing up straight again slowly.

If this is your first attempt at a backbend kickover, consider getting a spotter to help keep you steady and make sure you don’t fall. [5] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020. Practice falling into a backbend using a wall. Stand close to a wall with your back facing it and bend your arms up backwards over your head. Once your hands reach the wall, walk down the wall using your hands until you’ve reached the floor, keeping your feet planted in the same spot. [6] X Expert Source Tanya BerensonGymnastics Instructor Expert Interview. 22 May 2020.

It’s a good idea to use a heavy chair or push a chair up against a wall to ensure it doesn’t move while you’re practicing.

Both hands and feet should be flat on the ground with your back up in the air. Keep your hands as close to your feet as possible when you are in the bridge. This will facilitate your movements when you do the kickover.

Point your toe as you lift your leg up straight. Keep your shoulders directly above your hands.

Once you’ve mastered the kickover with a bent leg, try it keeping both legs straight.

If you’re able to move into a split handstand from the backbend, that may help you get your legs over your body. Use your hands and shoulders to support your body as your legs move. Keep your arms straight the entire time.

This could be something like an ottoman or chair, though it’s important to make sure the surface is stable and won’t move. Try the kickover without a raised surface once you feel more confident.

The leg you used to kick off will come down a little bit behind your lead leg. If your feet touch the ground close to the same time, this is also okay.