A back walkover is a gymnastics skill where you begin in a standing position, lift one leg, and arch your back as you bend backward. You reach for the ground with your hands while maintaining a split position, then shift your weight over your hands and smoothly transition to land on your feet in a strong lunge.
How to do a Back Walkover Step by Step
STEP 1: Lift your dominant leg up
Start with your dominant leg up in the air, about hip level. Make sure the leg is striaght.
STEP 2: Bend backwards (arch the back)
The next step is to slowly arch the back while reaching backwards for the floor with the hands. Think of pushing the hips fowards to create that arched back.
STEP 3: Shift weight and push
You then gently shift the weight from your lower body, to the upper body. While shifting weight you push from the bottom leg creating the momentum to enter into the split handstand.
STEP 4: Split handstand
Now that you've shifted weight and pushed through with your bottom leg, you now enter into the split handstand phase. Be sure to keep a wide split and strong shoulders in this phase.
STEP 5: Finish in Lunge
After pushing through the split handstand phase, your dominant leg now reaches for the ground, and the back leg follows slowly after it, coming down in a strong lunge position.
Back Walkover Progressions
These are the steps you should take when learning how to do a back walkover.
Handstand:
The first skill you should learn before attempting a back walkover, is a handstand. You need to be able to show proper form to support your body weight on your hands and shoulders.
Backbend stand up:
Next is the backbend stand up. This helps build strength in the legs for the bend backwards while creating the arch position to help with flexibility.
Elevated split backbend:
You should then learn how to do an elevated split backbend properly. This skill helps to build strength and control in the shoulders while mimicking the bend backwards.
Elevated kickover:
Elevated kickover is a very important skill to help you learn the back walkover. It mimics the entire last half of the backwalkover. Slowly lower the elevated surface to eventually get this on the ground.
Backbend kickover:
The backbend kickover is another important skill to learn in your back walkover journey. This drill greatly mimics the bend backwards and the kickover phase.
Muscles You Need for a Back Walkover
Legs: Your leg muscles are important for the bend backbend portion of the back walkover.
Arms: Your arms are important for the split handstand and need to be able to hold your body weight.
Core: Your abs and core are used throughout the entire back walkover.
Flexibility you need for a Back Walkover
Back: Having a flexible back helps to create the arch position.
Hip Flexors: Having flexible hip flexors helps with the bridge position.
Shoulders: Having flexible shoulders also helps to have a proper bridge position.
Legs(inner thighs): Having flexible legs helps to create the split position needed.
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