Back Walkover

DESCRIPTION

A Back Walkover is a skill that combines elements of a Backbend with a kickover. It is a more advanced move that requires good balance, flexibility, and upper body strength, as well as proper technique. The steps for a back walkover are as follows:

  1. Start in a standing position with your feet staggered and your arms extended above your head.

  2. Begin to shift your weight onto back non kicking leg. Start to lean backwards, bending at the waist and keeping your arms extended above your head.

  3. As you continue to lean backwards, kick your free leg up towards the sky while keeping your arms extended. This will help to generate momentum for the walkover.

  4. As you kick your leg over, use your arms to stabilize and maintain your balance.

  5. Once your leg is over your head, kick down to the ground and try to land on the ball of your foot in a lunge position.

It is important to practice the move with a spotter or coach, and to work on building the necessary strength and flexibility through proper training before attempting a back walkover. Also to make sure that the surface you are performing on is safe and suitable for this move.

COMMON PROBLEMS

-Controlled decent
-Kickover

 
 

DRILLS & EXERCISES

WALL BLOCKS WITH LEG EXTENSION

Find a safe and stable wall practice pushing through shoulders away from the wall with leg extended.

BACKBEND WITH LEG EXTENSION

Practice a slow and controlled descent into a backbend with leg extended. Safely practice on an elevated surface and slowly transition to the floor when comfortable.

BRIDGE KICKS

Start in a Bridge position. Make sure you drive your kicking leg over your head whilst simultaneously pressing your hips up and pushing through the floor with your grounded foot.

Click the link above for a full description and breakdown of a Backbend Kickover!