How to Do a Back Kickover in Gymnastics

Gymnastics requires athletes to build their strength, power and flexibility. Improving your gymnastic skills takes a great deal of practice and perseverance. One common maneuver in gymnastics floor routines is the back kickover, or the back walkover.

Difficulty: Moderately Challenging

Instructions

1. Stand tall with your back straight and shoulders pulled back. Pull in your hips and abdominal muscles. Keep your chin up. Reach your arms above your head with your elbows straight. Continue looking at your hands throughout the exercise.

2. Bend backward into a bridge, or backbend, until your hands meet the floor. Keep your arms straight and strong as you lean backward.

3. Kick one leg off the ground, followed by the other leg as you gain momentum. You should achieve a handstand with your legs split in the middle of the exercise.

4. Bring the first leg down to the floor behind you, followed by the second leg.

5. Stand tall to finish, raising your arms once again over your head.

Tips & Warnings

• Keep your toes pointed and your arms and legs straight for an elegant line.
• When you become more comfortable with the technique, begin with your lead leg raised to hip-level out in front of you. This makes the back walkover more difficult, but also more beautiful to watch.
• Practice handstands to gain strength and stamina, as this exercise is rooted in shoulder strength and flexibility.
• Failure to perform the exercise correctly could result in serious injury. Always practice new skills, with proper spotting, in a gym with a certified gymnastics coach.

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