In this lesson, you will learn how to bend backward into a bridge from a standing position. This skill is essential if you want to learn the back walkover, and it can also be helpful for those working on the gymnastic back handspring.
Before attempting this, you should practice your bridge on the floor and stretch your shoulders and upper back muscles thoroughly.
Find more exercises in the [Artistic Gymnastics main section].
Stand upright and raise your arms overhead. The distance between your fingertips and the floor should be as large as possible. Keep your elbows and knees fully extended throughout the entire movement.
Do not arch your back at the beginning. Look straight ahead, engage your abdominals slightly, and do not lift your heels. When you begin bending back, your head and arms should move as one unit—your ears should stay close to your shoulders.
Start with your arms, upper body, and legs in one perfectly vertical line.
Here’s something most people don’t know:
Before you start bending backward, you must push your hips forward while keeping your hands as high as possible. Many beginners make the mistake of bending their knees or swinging their arms.
That’s incorrect!
Your knees and elbows must remain fully extended, and your arms must never drop below hip level. Initiate the back bend smoothly and without momentum. If you feel unsure, ask someone to spot you.
Remember, your feet and hands should stay aligned in a vertical line as you push your hips forward. This also helps stretch your hip flexors and lower abdominals.
Keep your hips in front of your feet as you begin to bend backward. Again—do not bend your knees or elbows, and remember to move slowly.
Avoid any jerky movements.
Once your arms reach a horizontal position, you should be able to return to standing. If you can't, you're likely not pushing your hips forward enough.
If you have a very flexible bridge, you may even be able to stand back up after your hands touch the floor.
Note: Shoulder flexibility is more important than back or abdominal flexibility in this skill.
And again—do not lift your heels!
As your hands approach the floor, turn your fingers to point toward your heels and plant your hands slowly. If your bridge isn't flexible enough for a slow descent, ask a friend to spot you or practice with a stack of mats or a soft mattress behind you.
The higher the mats, the easier the movement will be.
Once your hands are on the floor, check your form: Are your knees and elbows still extended? Are your heels flat on the ground?
Then, extend your knees even more to deepen the shoulder stretch. Hold this position for a few seconds.
