A bridge kickover is a beginner gymnastics skill that can be really exciting when you first learn how to do one. It’s one of the first skills a gymnast learns where she is upside down. It’s also a requirement in the level 2 floor routine. While the bridge kickover is the basis of a back walkover, with a bridge kickover you can either start standing up and lean backwards into a bridge, or start from a bridge on the ground.
In order to learn how to do a bridge kickover, you will need to have the back and shoulder flexibility to do a bridge (learn more about flexibility in gymnasts). In addition to having the flexibility, you will need to have the right muscle strength. In this article we discuss some exercises to strengthen the muscles you need, along with some drills you can do to help you learn a bridge kickover.
Once you’ve mastered a bridge kickover, get the Bridge Kickover Club Certificate.
Bridge Kickover Step by Step
Here is a bridge kickover step by step.
1. Start in a Bridge: In this step you should be pushing your body forwards toward your shoulders.
2. Kick Your Dominant Leg: The next step in a bridge kickover is to kick your dominant leg off the ground. (In the picture her leg should be straight.)
3. Split Handstand: In the middle of the bridge kickover, you should be in a handstand with your legs in a split. During this step you should be squeezing your legs tight and pushing through your shoulders.
4. Lever out of the handstand: Push through your shoulders in order to control your bridge kickover ending, so you can lever or “T” out of your handstand.
5. Land it: Land your bridge kickover in a lunge and then finish with your arms up.
Muscles You Need for a Bridge Kickover
Core: You need strong core stomach muscles to do a bridge kickover because they are what pull your legs up off the ground.
Arms: You need arm muscles strong enough that they can hold your body up during the middle of the kickover.
Legs: You need some leg strength to kick your leg off the ground in order to kickover.
Exercises You Can Do at Home
Handstand Hold: You can practice holding a handstand to strengthen your arms, for when they have to support you during your bridge kickover. If you can’t hold a handstand very long without support, you can practice them against a wall. You can either do a handstand with your stomach facing the wall, or your stomach facing away from the wall. Make sure to squeeze your core, butt and legs.
Lunges: Doing some lunges to strengthen your leg muscles will mimic the motion of one leg pushing off the floor to kickover. To do a lunge, stand with your legs together and your hands on your hips (you don’t need to use weights like the girl in the picture). Your back should be straight and you should be looking in front of you. Step one foot forward and bend both legs until your back leg is almost touching the floor and your front thigh is parallel to the floor. Make sure your front knee is above your ankle, and that your back knee doesn’t touch the floor. Stand up and repeat with the other leg.
Bridge Kickover Drills
Bridge Kickover Off a Mat: A helpful way to learn how to do a bridge kickover is to practice them off a mat. Lie on your back next to a folded up panel mat, with your butt close to the edge. Put your feet on the edge of the panel mat and push up into a bridge. Then try to kickover. Once you have learned how to kickover on the raised surface, you can slowly lower the panel mat by un-folding it.
Bridge Kickover Down a Wedge Mat: Another way to practice doing a bridge kickover before you can do it on the floor, is to do it down a wedge mat. Push up into a bridge from lying down on a wedge mat and kickover.
Here is some of the gymnastics equipment listed above to help you learn a bridge kickover.
Tools for Learning a Bridge Kickover |
Description |
Price |
| Panel Mat | A panel mat is helpful to do a raised bridge kickover. | $333.44 |
| Wedge Mat | A great way to learn a bridge kickover is by doing one down a wedge mat. | $217.07 |
Having the strength necessary and then practicing the above bridge kickover drills are the important steps to learn how to do a bridge kickover. And after you have learned a bridge kickover you will have learned the basis of a back walkover and be on your way to learning more advanced skills in the future!
View Comments (100)
Thanks for the tips ! I still can't get it though
I keep twisting my back! HELP ME!!!!
Haha! Just keep workin on it
Try building up strength by doing the drills in this article. Once you have the strength, you can try doing it on the bed. Then once you do that, try it on an elevated surface until you feel comfortable on the floor. Hope this helped!!! ¯\_(ツ)_/¯
I need so much help
Try hopping with the leg on the ground, then throw yourself over
OMG- i've been trying for SO long- do u guys have any tips other then practicing lol, i've been trying everything but the MINUTE i go up into the split handstand and kickover, i just fall to the ground and i cant do anything...
OMG- i've been trying for SO long- do u guys have any tips other then practicing lol, i've been trying everything but the MINUTE i go up into the split handstand and kickover, i just fall to the ground and i cant do anything and its so annoying-
Hi guys I am Dema I really want to know how to do a walk back over but I just can't kickover
Idk why but pls if u know how to do u would really appreciate it have a extremely good one full with happiness
:) HELP ME !!!!!!!
It is so easy
If I am not at all flexible, how long would it take to learn the bridge kick over. I can push up into a bridge by laying down though.
Yea....thats only the beginning-.-
frfr
Well, without any flexibility you can't do it. You will hurt yourself going into the deep/ straight leg bridge.
I’m not flexible but I can still do it and I’m 11
You mite need to practice more on your flexibly so I super flexibility
Spin You mite need to practice more on your flexibly so I super flexibility
You said that twice
i reccomend streatching untill you feel like a noodle
you will still beable to do it esaly
I can't get it!! I'm trying so hard though!!!
I finally got it
I can't do it ,ugh!!!!!
I finally got it I have practiced nearly 2 and a half years
I can not do a brigde kick over and because I haven't got wedge mat or a panel mat
Practice off high objects first, like a couch. Then something a little lower, after thats mastered, go lower and lower until your comfortable and not scared of kicking off the floor.
You also will need plenty of back flexibility and arm and leg strength.
Practice off high objects first, I started with couches. . Then something a little lower, after thats mastered, go lower and lower until your comfortable and not scared of kicking off the floor.
You also will need plenty of back flexibility and arm and leg strength.
What do you think could be lower???
My suggestion is to do it on something like a couch and then keep putting your hands back further away and it works just as good as a wedge. I hope you get it soon!
ok so heers the promblem ive been in xcel bronze for 1 session this is my 2nd one becas i would have to have a back handspring by xcel silver but i dont have a backbend kickover so how am i spossed to get a back walkover to get a back handspring
can you plees add a skill progression video
yes pls that would be helpful. i am having the same problem
How long does it normally take if your self taught
I had lots of flexibility in my back beforehand, so it just took me about a week to get over my fear of kicking over off the floor.
Still can't get it
I'm trying it but I can't because I feel like I'm gonna fall on my face but I'm not giving up
Keep practicing off the wall, and objects like couches and chairs.
Use stairs to kick off of. First do the high stair then get lower and lower and then try it on floor.