How To Make A Back Bend Kickover

How To Make A Back Bend Kickover

If you can do a handstand (vertical), a cartwheels (medialuna) and bridges (bridges) without problems, maybe you feel ready to try a back bend kickover (bridge with kick). The back bend kickover require a combination of these three movements, they also require strength, flexibility and balance. Improving your gymnastic skills requires a lot of patience, practice and perseverance. If you are ready to move to the next level, start practicing back bend kickovers.

Warm up by stretching your legs and back. Practice stretching like the runners do: doing lunges (lunges) with one leg in front and the other back, then swing your arms over your head, slowly bend both knees and then stretch them. Repeat this movement a couple of times. Change your leg and make the lunges once more with the other side of the body.

Practice making bridges (Puente) and handstands (vertical). The bridges must make them lie on your back; bend your knees and put your feet on the floor near your thighs, then position your hands so that your fingers point to your feet. Slowly raise the chest, shoulders, head and neck of the floor. Stretch your arms and look at the floor below you. Slowly, after 30 seconds, put your body back against the floor.

Start the kickover (kicks) starting with the bridge position. Lean back with your back and move your hips forward as you bring your arms over your head and raise your back on the floor. Keep your arms straight and strong and make sure you are well positioned with your feet before leaning forward.

Use your strongest leg to help prepare you to kick with both legs off the floor, expanding your hips. Make sure your head is off the floor during the kick. Lean on your hands when your legs are in the air. Keep your arms as straight as you can. Land by putting the first leg you have kicked on the ground, on the floor behind you, followed by the other leg. Stay on your feet when you finish. Raise your arms above your head to finish.


Doing this exercise incorrectly can cause serious injury. Always practice new practices in a gym with the right equipment with well-qualified gym teachers.

Video Tutorial: How to get a BACKBEND KICK-OVER in ONE DAY.

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