How to do a Front Walkover

A front walkover is a forward gymnastics skill where the gymnast kicks into a split handstand, arches their back, and transitions into standing up on one foot while maintaining a split position.

How to do a Front Walkover Step by Step

STEP 1: Start in a lunge position

Start with your dominant leg in front in a strong lunge.

STEP 2: Enter a split handstand position

The next step is to reach for the ground and lightly kick the back leg over head to enter the split handstand. Make sure to keep the hips squared and keep a nice big split.

STEP 3: Arch the back and set foot on ground

You then gently arch the back and reach for the ground with the first foot, making sure to keep the back leg still in a split position.

STEP 4: Stand up

Now that the bottom foot has made contact with the floor, rock the hips towards the bottom foot and gently stand up on the bottom leg. The hip rocking motion helps shift the weight to the lower body making it possible to stand up from the bridge position. Make sure to keep the other leg up and off of the ground.

STEP 5: Finish in Lunge

After showing control you should gently lean forward to land in a controlled lunge position.

Front Walkover Progressions

These are the steps you should take when learning how to do a front walkover.

Handstand:

The first skill you should learn before attempting a front walkover, is a handstand. You need to be able to show proper form 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 stand up while creating the arch position to help with flexibility.

Handstand to bridge stand up(front limber):

You should then learn how to do a handstand to bridge stand up properly. This skill helps to build strength and control in the shoulders while mimicking the bend in the back needed to do the front walkover.

Tick Tock:

The tick tock is a very important skill to help you learn the front walkover. It mimics the entire entry phase of the front walkover and helps set up the stand up portion of the skill.

Elevated split bridge stand up:

The elevated split bridge stand up is another important skill to learn in your front walkover journey. This drill greatly mimics the stand up portion of the front walkover.

Muscles You Need for a Front Walkover

Legs: Your leg muscles are important for the stand up portion of the front 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 front walkover.

Flexibility you need for a Front 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.

DOWNLOAD THE FRONT WALKOVER PROGRESSIONS QUICK REFERENCE SHEET HERE:

FWO PROGRESSIONS.pdf

Download PDF • 1.71MB

SEE ALL OTHER QUICK REFERENCES AND FREEBIE GUIDES HERE:

FREEBIES

This information is for general purposes only and should not be considered professional advice. Always consult a qualified professional for health or training needs and ensure children are supervised by an adult during physical activities. We disclaim all liability for any injuries or harm resulting from the use of information on this website. For further details, please review our disclaimer and privacy policy.