How to Do a Gymnastics Front Walkover

A front walkover is a beginning level gymnastic move that requires back flexibility, good balance, leg strength and a strong abdomen. Practice with a partner who's strong enough to spot you properly by holding your back when you're just starting.

Difficulty: Moderate

Instructions

1. Find a partner who can spot you properly. The spotter will help you through the pose, especially providing support to your back during the bridge portion and help you stand during the final step, if necessary.

2. Face forward, pointing your dominant foot out in front of you. Bend your body forward and place your hands on the floor.

3. Kick your legs up so that you're performing a handstand. Make sure the spotter is directly beside you. Have her help bring your legs up if necessary.

4. Move your legs forward and down as you bend your mid and lower back to form a bridge. The spotter's arm should be directly on and supporting your lower back as you begin this move.

5. Plant your feet solidly down on the ground. Make sure that your back has a nice curve to it. Walk your feet closer to your head to increase the curve of your spine.

6. Contract your abdomen and push with your legs as you release your hands and come straight up.

7. Finish the move with your dominant foot pointed and your arms in the air.

Tips & Warnings

• Make sure to stretch your back, legs, abdomen and arms before and after attempting this move.
• The front walkover is a fluid movement and takes time to perfect. Be patient with yourself as your body adjusts to the physical demands of this gymnastics move. In time, place your back foot down first and then your dominant foot after the bridge so that it looks like you're walking.
• Any sharp or shooting pain is sign that something is wrong. Come out of the pose immediately. At the bridge position, let yourself down by relaxing your back and bringing your rear to the floor.

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[cd12117]

on 3/2/2008 Make sure you arch your back when you kick your legs over. If you don't, you will land flat on your backside.