How to Do a Front Limber in Gymnastics

A Front Limber is a level 4 skill in gymnastic Olympic trials. The mastering of it requires balance, form, flexibility and muscle strength. It is the gateway into a front handspring and can be developed and practiced by gradually increasing flexibility, proper position and timing.

Instructions

1. Kick into a handstand. Beginners will have a hard time getting the second leg going with enough momentum. Practice on a gymnast mat or grass for safety. Suck in the abdominals, look at the floor and arch the back with the toes pointed when you reach the point in the handstand when you are completely vertical.

2. Push the shoulders in the direction you came from and tuck the buttocks. Allow a controlled momentum to bring the back into an arch and the feet on the floor in a bridge.

3. Put all your weight consciously on your feet and immediately press the hips forward while gathering a firm stance with your feet. Stand up and bring the arms up above the head. When you are able to land with both feet, try the move as a front walkover with one leg at a time landing in one fluid motion.

4. Rock back and forth in the bridge position if you get stuck there when you're coming up. Visualize your head and shoulders coming up last and it will be easier to concentrate the force of the movement from the hips.

5. Increase the flexibility in the back and shoulders by bending backward from a knee position and coming back up several times a day. Make sure that the body is warm and before practicing this move to prevent injury.