A earlier walkover is a ability that typically a gymnast learns twice, when on floor and also once top top beam. Top top both floor and beam it deserve to be a scary skill, since it’s commonly the very first time a gymnast is law a ability backwards.
You are watching: How to do a back walkover for beginners at home step by step
Already know exactly how to carry out a earlier walkover and want a back Walkover society certificate?
Before finding out a back walkover top top floor, you need to know exactly how to carry out a leg kickover. The idea of the ability is an extremely similar, yet the mechanics space different.
Before attempting to find out a ago walkover top top beam, friend should have mastered a ago walkover ~ above a heat on the floor, and then ~ above a low beam.
Muscles You require for a earlier Walkover
Core: her stomach muscle do most of the work-related in a earlier walkover. Her stomach muscles assist control your body on the way back to your hands, and also they space what help pull her legs over her head.
Arms: You have to have solid enough eight muscles the they can hold you increase while you are inverted.
Exercises You have the right to Do at Home
Handstand Holds: You have the right to practice holding a handstand to strengthen her arms, for once they need to support you during your earlier walkover. If girlfriend can’t host a handstand really long without support, you have the right to practice them versus a wall with a handstand homework mat. You deserve to either carry out a handstand through your stomach encountering the wall, or her stomach dealing with away indigenous the wall. Make sure to squeeze your core, butt and legs.
Planks: Planks will help you build the main point muscles you need for a back walkover. Begin by trying to hold them for 10 seconds at a time, working as much as 60 seconds. You have the right to do a plank exercise from either your wrists or your elbows. As soon as you room in the plank place you want to be squeezing your legs, butt and core. Her shoulders should more than your elbows, and your body must be in a right line from her head to her feet. Together you are squeezing all your muscles and also maintaining a straight-body position, make certain to breathe!
V-Ups: V-ups room a harder main point exercise, yet are great for increase the muscle you require for a earlier walkover. The action of lifting your legs off the floor mimics the activity of her leg coming turn off the floor in the start of a ago walkover. To carry out a V-up, start lying flat ~ above the floor with your eight over her head and your foot straight and also squeezed together. Utilizing your core, pull her legs up in ~ the same time together you pull her upper-body off the floor, making certain to no arch her back. You want your hand to touch your feet. Reduced both your upper-body and also your legs earlier to the floor to finish the repetition.
Drills for learning a ago Walkover
Before you effort a back walkover, you need to be able execute a leg kickover. Check out just how to carry out a leg kickover for an ext drill ideas.
Walk her Hands under the wall surface to a Bridge: Stand between a foot and also two feet from the wall, the distance depends exactly how tall friend are. Execute a back bend by leaning ago and walking her hands down the wall. Friend should finish in a bridge v your hand on the floor.
Drills for discovering a ago Walkover on the Beam
Bridge on the Beam: lied on your ago and press up right into a bridge on first a low beam, and also then a high beam. Friend should be able to push up into a bridge on the beam before attempting a earlier walkover.
Handstand top top the Beam: act a handstand top top the beam and also landing in a lunge is usually the second fifty percent of the back walkover. So friend should be able to do a handstand on the beam perfectly prior to ever attempting a earlier walkover.
Back Walkover ~ above a Line: do a line through duct ice cream on a dashboard mat. You can practice act a earlier walkover on that duct tape line. Make certain your hands room on the duct tape and also your feet.
Back Walkover top top the short Beam: The next progression for discovering a earlier walkover top top the high beam is to have the ability to do one top top the low beam. Make certain you have determined how to acquire your hands together on the beam. Some human being put their thumbs together in the center of the beam, and use the remainder of their hands come grip the beam, when others placed the leaf of one hand between the thumb and also index finger the the other hand.
Tools for finding out a earlier Walkover
Here room some tools and equipment mentioned above for help you find out a back walkover on both the floor and also beam.
Low Beam: A low beam is vital for learning how to carry out a earlier walkover top top the high beam. It’s an essential skill progression.
Handstand Homework Mat: A handstand homework mat is beneficial for practicing handstands at home without having actually to perform them versus a hard wall. Because the middle of the ago walkover is usually a handstand in a break-up position, it’s important to practice and also have mastered handstands.
See more: 2004 Chevy Tahoe Cigarette Lighter Fuse Location 2004 Tahoe, Cigarette Lighter Fuses
If you combine the muscle you need for a ago walkover, and also practice the drills noted above, we have confidence that you will shortly learn just how to do a earlier walkover. When you have mastered a back walkover on floor, it simply takes a couple of tweaks and lots more practice prior to you have the right to learn a ago walkover on beam.