How to Do a Backbend Kickover

A backbend kickover involves kicking over with your dominant foot from the bridge position. To master the backbend kickover, there are lots of useful tips and tricks, such as working on your backbend using a wall or trying a kickover with the help of a raised platform. With some practice and a friend to spot you, the backbend kickover is definitely achievable!

Things You Should Know

Start by standing up straight and falling into a backbend with your arms over your head.
Lift your leading foot up in the air and use the momentum to balance yourself as you kick up with your other foot.
Land on your leading foot first and stand up as your other foot hits the floor to finish the backbend kickover.
Do not attempt to do a backbend kickover unless you’re already physically fit and you’ve stretched thoroughly beforehand.

Method 1

Method 1 of 2:

Doing the Backbend

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1
Stretch your back, wrists, and splits beforehand.^{[1]XExpert SourceLandis Owens
Personal TrainerExpert Interview. 8 June 2021.} Stretch your wrists and ankles by rolling them gently in circles, and doing lunges will help stretch your legs and hamstrings.^{[2]XExpert SourceTanya Berenson
Gymnastics InstructorExpert Interview. 22 May 2020.} Do yoga to stretch your back, or practice doing a bridge to get your back ready for the backbend.^{[3]XResearch source}
- For a more thorough, deep stretch, spell out the alphabet with each wrist and foot.
- If you can’t do a full split, practice working towards the splits by reaching for your toes and straddling your legs.
- Stretch for the backbend by bending backwards as far as you can and then standing up straight again slowly.
This will put your legs in a natural position to support your body once you bend over. Make sure you have plenty of space behind you so that you're able to do the backbend safely.
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3
Fall into a backbend by leaning back with your arms above your head. With your feet planted firmly on the ground, stretch your arms above your head and lean backwards. Continue leaning back slowly until your arms touch the ground.^{[4]XResearch source}
- If this is your first attempt at a backbend kickover, consider getting a spotter to help keep you steady and make sure you don't fall.^{[5]XExpert SourceTanya Berenson
  Gymnastics InstructorExpert Interview. 22 May 2020.}
- Practice falling into a backbend using a wall. Stand close to a wall with your back facing it and bend your arms up backwards over your head. Once your hands reach the wall, walk down the wall using your hands until you’ve reached the floor, keeping your feet planted in the same spot.^{[6]XExpert SourceTanya Berenson
  Gymnastics InstructorExpert Interview. 22 May 2020.}
4
Use a chair to help you adjust to a backbend. If you’re getting nervous as you bend backwards and don’t feel comfortable going all the way down, place a chair behind you with the seat facing your back. As you bend over backwards, reach your arms downwards until you touch the seat of the chair.^{[7]XResearch source}
- It’s a good idea to use a heavy chair or push a chair up against a wall to ensure it doesn’t move while you’re practicing.
5
Start on the floor if you’re unable to form a bridge from standing up. If you can’t do a backbend from standing up, that’s okay! Lay down on the floor with your legs bent and your feet flat on the ground to begin the bridge. Place your hands above your head on the ground with your elbows bent as well. Push your body off of the ground using your arms and legs until you’ve formed a bridge with your body.^{[8]XResearch source}
- Both hands and feet should be flat on the ground with your back up in the air.
- Keep your hands as close to your feet as possible when you are in the bridge. This will facilitate your movements when you do the kickover.

Method 2

Method 2 of 2:

Doing It Off Of Heights

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Try your backbend kickover off of heights. Stack mats and do kickovers off of it. As you do it, lower the mats. Finally, try it on the ground. You really have to push all your weight onto your hands to get to the other side. That is the biggest tip of learning a backbend kickover.^{[9]XResearch source}
- Point your toe as you lift your leg up straight.
- Keep your shoulders directly above your hands.
Tip: Ask a friend or family member to spot you as you learn the move. Have your spotter place one hand on your back and the other hand on your lead leg, helping you kick over. A spotter will help keep you steady and ensure you don’t fall, making it easier and safer to practice.
2
Bend your lead leg to give you more control. If you're nervous about kicking over with both legs straight, keep your lead leg bent the entire time. This will make it easier for you to kick off the ground with the other foot and give your body more control as it lifts up your legs.^{[10]XResearch source}
- Once you’ve mastered the kickover with a bent leg, try it keeping both legs straight.
3
Use your grounded leg to push your legs over your body. Gain momentum from your foot that’s still on the floor so that as you push up with the foot, you’re able to lift both legs over you. Keep both legs straight once they’re off of the ground, and don’t worry if you’re not able to do it on the first try.^{[11]XResearch source}
- If you’re able to move into a split handstand from the backbend, that may help you get your legs over your body.
- Use your hands and shoulders to support your body as your legs move.
- Keep your arms straight the entire time.
Tip: Push off of the ground in small increments to practice balancing. Lift your lead leg straight up off of the ground. Use your grounded leg to push up off of the ground 1–2 in (2.5–5.1 cm) at a time, getting your body used to the feeling of balancing using just your hands and shoulders.
4
Start on a raised platform to make it easier to kick over. Get into the bridge position with your hands on the ground and your feet placed on the raised platform. The extra height will make it easier for you to swing your legs over your body and get used to the movement.^{[12]XResearch source}
- This could be something like an ottoman or chair, though it’s important to make sure the surface is stable and won’t move.
- Try the kickover without a raised surface once you feel more confident.
5
Land on your lead leg with your other leg following. The leg you lifted into the air first will come to the ground first, and the leg you used to push off with will follow. Keep your hands planted on the ground and your shoulders squared to give you additional strength.^{[13]XResearch source}
- The leg you used to kick off will come down a little bit behind your lead leg.
- If your feet touch the ground close to the same time, this is also okay.
Once both feet are back on the ground, stand up straight, lifting your arms straight up in the air for a gymnastics finish. You’ve successfully done a backbend kickover!^{[14]XResearch source}

Help Doing a Kickover

Exercises to Work Up to a Backbend Kickover

Ways to Protect Yourself When Doing a Backbend Kickover

Community Q&A

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Question
What do I do if I have a fear of going to kick and I don't go over and fall ?
Community Answer
Practice going half-way up until you feel confident going all the way. If you need to (highly recommended), have a friend lift your leg up slowly half way up, then slowly put it down so you just have the job of balancing. Wear comfy clothing and have a mat for soft landings. Don't think of failing, be positive! If you don't think about failure, you are less likely to fail.
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Whenever I try a kickover, my feet fall back to the ground. How do I prevent this?
Community Answer
The most important thing is to try to really push all of your weight onto your hands. I had the same problem as you. But I followed this bit of advice and I completed a backbend kickover.
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How do I put strength in my legs to be able to kick over?
Community Answer
Try doing squats, and practice other tumbling skills that will increase leg muscle. Eventually your legs will gain enough muscle to master the skill completely. Repetition is key.
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Tips

Make sure you have plenty of room while doing the exercise.
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Practice on a soft surface such as grass, carpeting, or a mat.
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Practice bridges and handstands to make the backbend kickover easier.
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Tips from our Readers

The advice in this section is based on the lived experiences of How.com.vn readers like you. If you have a helpful tip you’d like to share on How.com.vn, please submit it in the field below.

When in your backbend, try just lifting up your lead leg. After you master that, lean forward in your backbend, focus your strength into your arms, then kick over.
Have someone spot (or supervise) you every time you do this. They should stand next to you and hold up your back using their hands, without pushing.
Make a diamond shape with both your hands. Look through the diamond and bend back, looking through the diamond until your backbend is complete.
Before you attempt a kick over, you should be able to a back bend and be able to stick it every time.
Make sure to keep your head tucked in, not poking out.

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Warnings

Use a spotter or soft cushioning to avoid getting seriously injured doing this movement.^{[15]XExpert SourceTanya Berenson
Gymnastics InstructorExpert Interview. 22 May 2020.}
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