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Step 1
Practice your regular back walkover before you attempt a one-handed version. The pressure that you feel on your shoulders and arms will double when using only one arm.
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Step 2
Work up to a one-handed back walkover by placing both arms straight above your head, one palm resting on the other, and proceed to do your walkover with only one hand making contact with the floor. Your other hand will rest on the support hand.
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Step 3
Gradually, release the pressure of your top hand, increasing the weight on your contact arm. When you feel you are moving in a straight line and balancing on just one arm, lift your other arm to a horizontal position.
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Step 4
Remove one hand when in a handstand position as an alternative and finish the back walkover with only one hand on the floor. This stunt counts toward your strength or balance requirement in your optional floor routine. Begin the walkover with both arms, stop your body with you legs in a vertical split position and lift one arm to the side. Hold the position for at least 2 seconds before completing the walkover.
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Step 5
Turn your hand to the inside when performing a one-handed back walkover. Some gymnasts compensate for the shift in balance by rotating their hand outward. This is incorrect and dangerous since it puts undue pressure on your elbow.
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Step 6
Use the one-handed back walkover as a compulsory stunt if you are a rhythmic gymnast competing with the ball or ribbon.
