A bridge kick-over is a type of back bend performed in gymnastics or cheerleading. This movement is done by bending your back and using the momentum to kick your feet over your body and land on your feet. For beginners, this move is very challenging, but this article will help you how to get ready and perform this move. Don't forget to have fun and always ask for supervision from your coach.
Step
Part 1 of 2: Warming up
Step 1. Perform simple stretches
It's important to warm up and stretch properly before starting to bend your back.
- Stretch your arms, neck, shoulders, back, pelvis and legs.
- Hold the stretch for at least 15-20 seconds.
- Don't stretch too much, as there's a risk of injury.
Step 2. Get into the Cobra position
This yoga position is done by bending your back when your stomach is facing the mat.
- Lie on your stomach on the mat, hands on the floor and shoulder-width apart and slightly in front of your head.
- Push on the mat with both arms to raise your upper half off the mat. Both feet and pelvis should still touch the floor.
- Stretch as far as possible.
- Beginners usually can't push until the hands are completely straight. The only way to overcome this is to practice this position and stretch regularly.
Step 3. Do a seesaw
Your back will be gently stretched. It will be quite difficult at first, but after some practice you will get used to it.
- Lie down on your stomach and straighten your arms and legs.
- Reach your arms across your sides toward your feet.
- Bend both knees and grasp your ankles with your hands.
- Lift your upper and lower body off the mat and slowly rock back and forth.
- This movement is difficult for people who have stiff bodies. We recommend doing stretching exercises or yoga first to increase flexibility
Part 2 of 2: Doing the Bridge Kick-over
Step 1. Do the bridge position (bridge)
You can start from standing or lying down.
- Lie down on the mat and bend your knees at a 90-degree angle. Feet should be firmly on the mat.
- Place your hands over your feet to your ears with your fingers pointing at your feet. Both elbows should be pointing at the ceiling.
- Push your back off the mat with your feet and place your hands firmly on the mat. The bridge backbend is perfect when both arms and legs are straight.
- At first you may not be able to make the perfect position. However, the more you practice, the more you will get used to it.
- Most people fail to perfect this position because of the wrong foot position. Often the feet are too far in front so the leverage is not correct. Make sure your feet are just below your knees when your back is pushed off the mat.
- In addition, also check the position of both hands not too far from the head.
- You can also lower yourself into the same position from a standing backbend. This will give more momentum to your kick-over.
Step 2. Walk with both hands near the feet
This will help gain enough leverage for the kick-over.
- Make sure your back is bent and not slumped to the floor.
- Do not force your back in this position to prevent injury.
- Keep the neck flexible to prevent spasms.
Step 3. Shift the weight forward
You need to move the weight forward to gain momentum.
- Make sure the bridge backbend position of your body is correct before kicking.
- Correct your posture and hand position if necessary.
- Ask your supervisor to make sure there are no people or objects in your way.
Step 4. Kick with your dominant foot
Don't forget to push forward.
- This is the most challenging part because you have to have enough flexibility and momentum for the kick to pass over your body
- A common problem is that the weight isn't advanced enough to provide momentum for the kick-over. If you can't complete the movement, try moving the weight further forward and pushing hard against the floor.
Step 5. Make adjustments if you encounter problems
A common problem for beginners is that they don't have enough power and flexibility to complete the kick-over part of this move.
- Try using a wall to help you practice kick-overs.
- Take a backbend position with your feet against the wall and use the wall to walk up and then push your feet off the wall. That way you gain momentum for the kick-over.
- You can also use a wedge mat as leverage if you can't kick-over yet.
- Stand on the thick side of the mat and do a backbend. Thick sides provide extra height and make kick-overs easier
- Use this adjustment until the kick-over is successfully mastered. After that, do without the help of this adjustment.
Tips
- When you do this, make sure you stretch enough so that it doesn't hurt.
- Perform the exercise on a soft surface.
- You can because it's normal.
- Try doing a handstand to the bridge before trying this move. Also, make sure your shoulders are in line with your arms!
- Before attempting a backbend kick-over, you should be able to kick your foot up and then balance yourself.
- Wear sports clothes and running shoes.
- Do the exercises on the mat
- Pretend you are an Olympic participant! This is very helpful!
- For beginners, you must be accompanied by a supervisor.
Warning
- Stretch your wrists and back first.
- Don't let young children try this move without adult help!
