A backbend walkover is a basic gymnastics move in which you bend backward until your hands reach the floor and then kick your legs over one at a time to resume a standing position. A backbend walkover is two moves combined into one, performed in a slower, more graceful manner than a back handspring or kip. A backbend takes a great deal of flexibility, but you can learn to do one with lots of practice and proper technique.
Step 1
Perform a backbend walkover in the presence of a qualified gymnastics coach or trainer. Gymnastics is a dangerous and difficult sport. The trainer provides physical assistance by supporting your back and arms so you don't collapse during the backbend -- or by pulling your hips over your shoulders to prevent you from falling to the side while performing the walkover. Lastly, a gymnastics coach provides suggestions on how to improve form, flexibility, strength and balance during a backbend walkover.
Step 2
Stand with your feet apart, about shoulder wide, with your hands at your sides. Bend your knees and hips slightly and lean back on your heels. Relax your muscles to enhance flexibility. Anxiety makes you stiff, compounding the difficulty of the gymnastics move.
Step 3
Bring your arms forward and over your head. As your arms pass your face, lift your chin so that you are looking at the ceiling when your arms are directly over your head. Reach backward at the same time as you arch your back. Push your toes into the floor to help maintain balance and reduce the sensation of falling backward.
Step 4
Continue arching your back and reaching backward until you can see the floor. Lock your elbows as you touch your fingers to the floor to prevent your arms from collapsing once you have assumed a full backbend position. Hold the backbend for at least one second to visually separate the backbend from the walkover portions of the maneuver.
Step 5
Rise up onto the balls of your feet, if you are not naturally on your toes already. Lift your right leg. Push off with your left foot so that your hips move over your shoulders. This walkover motion should be smooth and calm, devoid of fast jerky movements commonly seen in back handsprings. Cheerleading Zone notes that slower backward maneuvers take more shoulder and back flexibility than fast-paced and explosive back handsprings.
Step 6
Land on the ball of your right foot and then on your left foot before lifting both of your hands from the ground at the same time. Finish in a lunge position, with your right foot in front of your left foot with the toes of your right foot pointed. Raise your hands over your head and pause to visually indicate you are finished with the stunt. The backbend walkover should appear effortless and graceful.
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