In this lesson, you will learn how to transition from a gymnastic handstand into a bridge. This exercise is excellent preparation for skills like the front walkover and front handspring.
Before attempting this movement, you should already know how to perform a proper handstand and have practiced and stretched your bridge position. Since this skill requires significant shoulder and back flexibility, always warm up and stretch thoroughly beforehand.
Find more gymnastics exercises in the Artistic Gymnastics section.
Execution
- Start in a Handstand
Begin with a gymnastic handstand (see Gymnastic Handstand lesson).- Keep your arms and legs fully extended.
- Look down at your hands.
- Initiate the Transition
Let your legs begin to fall over behind you and push your shoulders back (see arrows in illustration).- This subtle shoulder movement is key for a smooth landing.
- Keep your elbows fully extended and do not bend your knees too early.
- Try to maintain extended knees until your legs reach horizontal.
- Do not flex your ankles.
- Landing in the Bridge
- The balls of your feet should be the first to touch the ground.
- If your back and shoulders are very flexible, you may be able to land with knees fully extended.
- Otherwise, bend your knees slightly just before your feet touch down.
- Aim to place your feet softly on the floor.
Continue pushing your shoulders backward and keep your elbows straight throughout. This part requires a high degree of back and shoulder flexibility.- Once your feet are on the ground, move your shoulders back forward—this will help generate the momentum needed to stand up on your legs.
- Finishing the Bridge
- Place your heels on the ground and hold the bridge for a few seconds.
- Keep your elbows straight and try to extend your knees as much as possible.
- If you’ve followed the previous steps successfully, you can now attempt to stand up from the bridge.
Advice
- Start by practicing on soft mats. For your first attempts, perform the handstand on the floor and let your feet land on a thick landing mat.
- Ask your gymnastics coach for assistance during your first few tries.
- If you want to practice standing up from the bridge:
Do the handstand on 2 or 3 judo mats and let your feet land on the floor for a smoother transition.
Do not attempt this exercise if you have shoulder, back, or elbow problems.
Suggestions for Progression
- Gymnastic Handstand
- Stretching the Bridge
- Handstand to Front Roll with Straight Legs
- Gymnastic Front Handspring
- Back Bend – Gymnastic Bridge
- Gymnastic Front Walkover
- Gymnastic Back Walkover
- Shoulder Stretch
