The handstand to bridge is a basic gymnastics skill that helps you progress to front walkovers and front handsprings. Before attempting this skill, you should know how to handstand from a lunge and bridge from a stand. Warm-up drills for the handstand bridge focus on strengthening your muscles and forcing your body into the proper form.
Spotter
Before you begin warm-up drills, practice the handstand bridge with a spotter so you can understand the progression of the skill. Lunge into a handstand, kicking one leg up at a time, then hold your legs together, toes pointed in the air. Your body should form a straight line, with your legs pointed at 12 o’clock and your hands at 6 o’clock. After you’ve held the handstand for one second, let your legs fall over into the bridge position as you push your shoulders back away from your feet. Try not to bend your knees too much as you land softly on flat feet. Hold the bridge position for two seconds.
Handstand Drills
When doing a handstand bridge, it’s important not to lose your handstand form. A common mistake is arching the back in the handstand and falling into the bridge without first establishing your handstand. To remedy this, practice handstands up against a mat wall. If you feel a gap between your back and the wall, your back is arched. Move your hands closer to the wall and focus on stretching tall from your hands to your toes.
Then practice holding handstands with a spotter. Once you kick up to the handstand, the spotter will lightly tap any part of your body that is not in form. If you arch your back, the spotter will tap your stomach, indicating you need to straighten out. If your feet start to fall before you’ve held the handstand, the spotter will tap your feet back in place. Try to hold your handstand for at least three seconds.
Bridge Drills
If you don’t have the strength to support yourself in the bridge, your back will crumble to the mat as soon as your feet touch down. Bridge drills help you hold the correct bridge position. Push up to a bridge on the mat, keeping your straight arms close to your ears and your legs together. Once you’ve established position, walk your feet away from your head until your knees are no longer bent. Hold this position for as long as you can, then repeat at least five times. Focus on pushing your body up with your hands, with feet flat on the ground.
Equipment Drills
Your gym’s equipment can help make the transition from a handstand into a bridge smoother. Practice with a small octagon tumbler, which a spotter holds in place. Kick up into the handstand, then let your legs and back arch over the octagon tumbler, which catches your legs and forces your body into the bridge while helping support your weight. Then progress to a small stack of mats. Handstand on a single mat and arch into the bridge with your feet landing on the mat stack, which shortens the distance your legs have to fall.
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