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A leg kickover is a beginning of the person gymnastics skill that have the right to be really interesting when you first learn exactly how to carry out one. It’s one of the first skills a gymnast learns whereby she is upside down. It’s also a need in the level 2 floor routine. If the bridge kickover is the communication of a earlier walkover, v a bridge kickover you deserve to either start standing up and also lean backwards into a bridge, or start from a bridge on the ground.

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In order to learn exactly how to do a bridge kickover, friend will require to have actually the earlier and shoulder versatility to do a bridge (learn an ext about versatility in gymnasts). In addition to having the flexibility, friend will need to have actually the best muscle strength. In this post we comment on some practice to strengthen the muscle you need, together with some drills you can do to aid you learn a leg kickover.

Once you’ve mastered a leg kickover, get the leg Kickover club Certificate.

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Click below to Download lifwynnfoundation.org’sBridge Kickover society Certificate

Bridge Kickover action by Step

Here is a leg kickover action by step.

1. Begin in a Bridge: In this action you should be pushing her body forwards toward your shoulders.

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2. Kick Your leading Leg: The next step in a leg kickover is to kick your dominant leg off the ground. (In the photo her leg must be straight.)

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3. Break-up Handstand: In the middle of the leg kickover, you should be in a handstand with your foot in a split. Throughout this action you must be squeezing her legs tight and pushing v your shoulders.

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4. Lever out the the handstand: Push through your shoulders in order to control your leg kickover ending, for this reason you can lever or “T” out of her handstand.

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5. Land it: floor your bridge kickover in a lunge and also then complete with your arms up.

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Muscles You need for a leg Kickover
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Core: girlfriend need strong core stomach muscles to do a bridge kickover because they are what pull your legs up off the ground.

Arms: You require arm muscles solid enough that they have the right to hold her body up throughout the center of the kickover.

Legs: You need some leg strength to kick your leg off the ground in order come kickover.

Exercises You have the right to Do at Home

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Crunches: Crunches space a an excellent exercise to assist strengthen the stomach muscle you need for a bridge kickover. Lied on your ago with her knees bent and feet level on the floor. Location your hands behind your head lightly through your fingertips. Using your core, lift her upper-body slightly off the ground. Lower your upper-body earlier to the floor to complete the repetition.

Handstand Hold: You have the right to practice stop a handstand to strengthen your arms, for as soon as they have to support you during your leg kickover. If friend can’t hold a handstand really long there is no support, you have the right to practice them versus a wall. You have the right to either carry out a handstand with your stomach facing the wall, or her stomach dealing with away from the wall. Make sure to squeeze her core, butt and also legs.

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Lunges: Doing some lunges come strengthen your leg muscles will certainly mimic the activity of one leg pushing turn off the floor come kickover. To execute a lunge, stand v your legs together and also your hand on your hips (you don’t have to use weights like the girl in the picture). Your back should be straight and also you must be looking in former of you. Step one foot forward and bend both legs till your back leg is nearly touching the floor and your front thigh is parallel come the floor. Make sure your prior knee is over your ankle, and also that your ago knee no touch the floor. Was standing up and also repeat with the other leg.

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Bridge Kickover Drills

Bridge Kickover off a Mat: A helpful method to learn exactly how to carry out a leg kickover is to exercise them turn off a mat. Lie on your earlier next to a urgent up panel mat, through your target close to the edge. Put your feet top top the leaf of the panel mat and also push up into a bridge. Then shot to kickover. Once you have actually learned just how to kickover on the raised surface, girlfriend can progressively lower the panel mat through un-folding it.

Bridge Kickover under a Wedge Mat: Another way to practice doing a leg kickover before you have the right to do it on the floor, is to do it under a wedge mat. Push up into a leg from lying under on a wedge mat and kickover.

Tools for discovering a bridge Kickover

Here is some that the gymnastics equipment detailed above to help you learn a bridge kickover.

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Panel Mat– A dashboard mat is valuable to execute a increased bridge kickover.

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Wedge Mat– A an excellent way to learn a bridge kickover is by law one under a wedge mat.

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Having the stamin necessary and also then practicing the over bridge kickover drills are the important steps to learn just how to perform a leg kickover. And after you have learned a bridge kickover girlfriend will have learned the basis of a earlier walkover and also be top top your method to learning much more advanced an abilities in the future!