How to Do a Back Walkover

Co-authored by Landis Owens

Last Updated: March 24, 2024 References

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The back walkover is a very impressive gymnastics move that takes a lot of talent and control. You should be sure that you master the backbend and the backbend kick over before you try this exercise to be sure that you have all the skills you need for it.^{[1]
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Expert Source

Tanya Berenson
Gymnastics Instructor

Expert Interview. 22 May 2020.} Be sure to have a spotter when you first try this exercise, then work up to doing it on your own.

Part 1

Part 1 of 3:

Going into your One-Legged Backbend

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1
Raise your arms and extend your dominant leg. Raise your arms straight above your head. Fully extend your dominant leg straight out in front of you, keeping the other leg straight beneath you.. Stand tall and engage your core muscles.^{[2]
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- If you are starting with a spotter, they should put one hand on your back, and one hand under the thigh of your kicking leg.
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Start bending backwards. Point your palms upwards and push your hips forward. Push your arms and head backwards, making sure that you move them together. Bend your back slowly and carefully, keeping your dominant leg in position.^{[3]
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- Keep your abdominal muscles tight so that you can keep control of your core as you bend backwards.
- Make sure to balance your weight firmly on the one leg that is on the ground.
- Do not bend you knees or elbows just yet.
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Bend your hands so that your fingertips point towards the ground. Make contact with the mat underneath you and plant your hands onto the ground. Allow your weight to shift onto your hands.^{[4]
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Expert Source

Tanya Berenson
Gymnastics Instructor

Expert Interview. 22 May 2020.}

Part 2

Part 2 of 3:

Completing the Walkover

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Once you are in a bridge, push your body upwards towards your shoulders. Move your body until your shoulders are over your hands. This will help to shift your weight over your hands and make it easier to do the walkover.^{[5]
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Push up into a split position. Push away from the floor with the foot that is planted on the ground. Keep both legs straight and bring yourself into a split handstand position. Shift your weight onto your hands.^{[6]
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- In a split handstand position, your legs should be held in a perfect horizontal line above the rest of your body.
Proper execution of a back walkover means maintaining good form throughout the exercise. Once your legs are off the ground, point your toes. Keep your legs straight.^{[7]
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Follow through and land. Keeping your legs straight, push through the walk over. Land on your lead leg first, carefully shifting your weight onto it. Plant your other leg right after in a fluid motion. ^{[8]
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- Bend the knee that lands first, resulting in a lunge position when you finish your back walkover.
- To keep proper form, finish with your arms straight above you and your fingers pointed upwards.

Part 3

Part 3 of 3:

Solving Problems

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If you are experiencing difficulty completing a back walkover, get advice from your coach or teacher. An experienced gymnast will recognize the difficulty in how you carry out the move, whether it be a lack of flexibility or simple hesitation. If you experience any pain when attempting a back walkover, see a doctor to eliminate the possibility of an injury that might be slowing you down.
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Do stretches to improve your shoulder and back flexibility. Completing a successful back walkover will not be possible without adequate flexibility in your back and shoulders. Do shoulder stretches and back stretches regularly to improve your flexibility.^{[9]
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Expert Source

Landis Owens
Personal Trainer

Expert Interview. 8 June 2021.} To avoid injury caused by overstretching, have your coach or an experienced teammate supervise your stretching.
- Doing back walkovers without adequate flexibility can cause injury over time.
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Combat psychological blocking with practice and positive thinking. Psychological blocking is a common issue in gymnastics where a gymnast freezes up and is unable to carry out a skill. There is no specific explanation or solution for this, but overcoming negative thinking is important. Avoid overthinking the problem by giving yourself a fixed amount of time to attempt the move, then moving on to other skills and exercises.
- Try doing a back walkover at the beginning of your workout to avoid the stress of thinking about it during other exercises.
- Recognize that psychological blocking is not a personal flaw and avoid self-blame.

Expert Q&A

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How do you practice a back walkover?

Tanya Berenson
Gymnastics Instructor
Tanya Berenson is a Gymnastics Instructor and the General Manager of the Los Angeles School of Gymnastics. With over 25 years of professional gymnastics experience, Tanya has also served as a consultant to USA Gymnastics, has served as the USA World Maccabi Games Head Coach, USA Gymnastics Meet Director, and RAS counselor. She holds a B.Ed. in Early Childhood Development from the University of California, Los Angeles.

Tanya Berenson

Gymnastics Instructor

Expert Answer

The easiest way to practice a back walkover, if you're just beginning, is to get into a backhand in front of a wall with your feet up against it. Then, when you're ready, start to walk your feet up the wall. Once they're high enough and you feel comfortable, you can kick your feet off the wall to complete the walkover. After lots of practice with this method, you'll be able to try other methods so you can do the walkover without the wall.

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Question

How do I get over the fear of going backwards with my foot out?

Community Answer

The only way to conquer any fear is to face it head on, or backwards in this case. Try practicing falling back onto a bed or a couch while standing on one foot. Once you build that confidence up, grab a trusted friend or coach to spot you while you fall backwards onto the mat.

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Should I drink lots of water when doing these?

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Yes, water is a must. It will increase the strength of your bones, hydrate you and make you healthier.

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Warnings

Make sure your spotter can support your weight if it becomes necessary.

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Choose a spotter who is experienced in gymnastics (e.g. your coach or teacher.)

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Always make sure that you always have a spotter when you are first learning to do a back walkover or any other gymnastics skill.^{[10]
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Expert Source

Tanya Berenson
Gymnastics Instructor

Expert Interview. 22 May 2020.} If you try it on your own and are unsteady, you can become seriously injured.

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If you do not have a spotter, try doing a back walkover with a barrel mat. Bend and move over the mat, using it as a support for your back. If you don't have one available, you can do the walkover against a wall.^{[11]
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Expert Source

Tanya Berenson
Gymnastics Instructor

Expert Interview. 22 May 2020.}

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