Introduction:

A backbend kickover is an impressive and fun gymnastics skill that involves performing a backbend and then kicking over to return to a standing position. This move not only showcases flexibility and strength but also offers various benefits such as improving posture and core stability. Here are three different ways to approach the backbend kickover, catering to different skill levels and goals.

1. Traditional Backbend Kickover

Step 1: Begin by standing with your feet shoulder-width apart and arms extended above your head, palms facing forward.

Step 2: Push your hips forward, lean back, and arch your back, looking for the ground behind you with your eyes.

Step 3: Continue leaning until your hands touch the ground. Fingers should face forward, slightly turned outwards, if necessary.

Step 4: Push down with your arms to lift your chest and create space between your upper body and the floor.

Step 5: Shift your weight onto one foot (preferably the dominant one), while bending the other knee slightly.

Step 6: Kick the bent leg up toward the ceiling, using momentum to help you shift your weight onto your arms.

Step 7: Allow the other leg to follow through as you use your arms in combination with your lower body strength to move into a standing position.

2. Assisted Backbend Kickover

This method is suitable for those still building the strength and flexibility needed for a traditional backbend kickover:

Step 1: Place a gymnastics mat or stacked panel mats against a wall or sturdy furniture piece that can support your weight.

Step 2: Perform steps 1-3 from the traditional backbend kickover method but use the mat or panel mats as support by keeping one hand on it while placing the other on the floor.

Step 3: Continue with steps 4-7 from the traditional method, using the mat or panel mat stack to assist you in the kickover.

3. Practice on Trampoline

A trampoline is a useful tool to develop the confidence and skill needed for the backbend kickover:

Step 1: On a trampoline, follow steps 1-3 from the traditional backbend kickover method.

Step 2: Utilize the trampoline’s bounce to lift your chest and create space between your upper body and trampoline surface (similar to step 4).

Step 3: Complete steps 5-7 as per the traditional method while using the added bounce of the trampoline to facilitate a smoother kickover.

Conclusion:

The backbend kickover is a versatile and rewarding gymnastics skill that offers many benefits when practiced safely and consistently. By trying these three different methods, you will be well on your way to mastering this impressive and fun move!