A bridge kickover is a beginner gymnastics ability that deserve to be really interesting when you an initial learn exactly how to execute one. It’s among the very first skills a gymnast learns where she is upside down. It’s likewise a necessity in the level 2 floor routine. When the bridge kickover is the communication of a ago walkover, through a leg kickover you have the right to either start standing up and also lean backwards into a bridge, or start from a leg on the ground.
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In order to learn exactly how to perform a bridge kickover, friend will require to have the earlier and shoulder flexibility to perform a bridge (learn much more about versatility in gymnasts). In addition to having actually the flexibility, you will require to have the best muscle strength. In this post we talk about some exercises to combine the muscle you need, along with some drills you have the right to do to assist you find out a leg kickover.
Once you’ve mastered a bridge kickover, get the bridge Kickover society Certificate. Click here to Download
Bridge Kickover step by Step
Here is a leg kickover step by step.
1. Begin in a Bridge: In this step you have to be pushing her body forwards towards your shoulders.
2. Absent Your leading Leg: The next step in a bridge kickover is to absent your dominant leg turn off the ground. (In the picture her leg need to be straight.)
3. Break-up Handstand: In the center of the bridge kickover, you need to be in a handstand through your legs in a split. During this action you have to be squeezing her legs tight and pushing v your shoulders.
4. Bar out that the handstand: Push v your shoulders in order to regulate your bridge kickover ending, for this reason you deserve to lever or “T” out of her handstand.
5. Land it: soil your bridge kickover in a lunge and then finish with your arms up.
Muscles You need for a bridge Kickover
Core: friend need solid core stomach muscles to execute a bridge kickover due to the fact that they are what pull her legs up off the ground.
Arms: You need arm muscles strong enough the they deserve to hold her body up during the middle of the kickover.
Legs: You need some leg toughness to kick your leg off the ground in order to kickover.
Exercises You have the right to Do in ~ Home
Handstand Hold: You have the right to practice holding a handstand to strengthen your arms, for when they need to support you during your bridge kickover. If you can’t organize a handstand really long without support, you have the right to practice them versus a wall. You can either perform a handstand with your stomach encountering the wall, or her stomach encountering away indigenous the wall. Make sure to squeeze your core, butt and legs.
Lunges: Doing part lunges to strengthen her leg muscles will certainly mimic the movement of one foot pushing off the floor come kickover. To execute a lunge, stand through your foot together and your hands on her hips (you don’t should use weights prefer the girl in the picture). Your earlier should it is in straight and also you need to be spring in prior of you. Step one foot forward and also bend both legs till your back leg is nearly touching the floor and your front thigh is parallel to the floor. Make certain your prior knee is above your ankle, and also that your earlier knee doesn’t touch the floor. Was standing up and repeat through the other leg.
Bridge Kickover Drills
Bridge Kickover turn off a Mat: A helpful way to learn how to carry out a leg kickover is to practice them off a mat. Lie on your ago next to a folded up dashboard mat, through your target close come the edge. Placed your feet top top the leaf of the panel mat and push up into a bridge. Then shot to kickover. As soon as you have actually learned how to kickover ~ above the raised surface, friend can gradually lower the panel mat through un-folding it.
Bridge Kickover under a Wedge Mat: Another method to exercise doing a bridge kickover prior to you have the right to do the on the floor, is to do it down a wedge mat. Press up right into a leg from lying under on a wedge mat and also kickover.
Tools for learning a bridge Kickover
Here is some of the gymnastics equipment listed above to aid you learn a bridge kickover.
Panel Mat– A dashboard mat is helpful to perform a raised bridge kickover.
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Wedge Mat– A good way to find out a leg kickover is by doing one down a wedge mat.
Having the strength necessary and then practicing the above bridge kickover drills room the important steps to learn exactly how to carry out a bridge kickover. And after you have actually learned a bridge kickover friend will have learned the communication of a earlier walkover and also be on your means to learning much more advanced an abilities in the future!