How to Do a Back Walkover on the Beam

Monsoon24

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posted on 17 years ago — updated on 1 second ago

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A back walkover on the beam is a skill, where you lean back into a backbend with one leg up, then kick over. It should occur in a fast, connected motion. This skill is often used for levels 5 and 6 gymnastics balance beam routines. This article will give you some tips for achieving it.

Steps

The Basics of Doing the Back Walkover

Start with your dominant leg and toe pointed right in front of you. (You will be standing on your non-dominant leg.) Extend your leg as far out as you can.

Lift your dominant leg up as high as you can. Keep your upper body up at this point. Your leg should be straight, and your toes should be pointed. Keep your shoulders open, point straight up at the ceiling.

Reach backward. Move your dominant leg up higher, keeping it straight. You can bend your lower leg slightly. Squeeze your inner thighs and push through your shoulders. Give a good, well-aimed kick backward to give you enough momentum to carry both legs back over you. Your dominant leg will reach the beam first--push into the beam with it to keep your balance.

Pass through a split. Try to reach a 180-degree split, but if you can't, try to at least make a 120° split. Point your toes, and push through the beam with your shoulders.

Do a "T" out of your back walkover. Keep both legs straight. Try to keep your whole body in a line. Keep your arms 'glued' to your ears.

Lunge on the beam. This stabilizes you, and helps you stay on the beam. Hold it until you are completely stable.

Present. Hold your arms back, and up.

On a Line, Then a Floor Beam

Start low. A back walkover on the beam is a tricky skill, so find a line on the floor at the gym to practice wobbling less. Practice staying/landing on the line.

Move to the floor beam once you think you are ready to move on. This is a beam that touches the floor, through the middle. This is a safe way to practice, but it's shaped like a beam from the sides, and it's really thin, so make sure you're aware of this. Before using it, be sure that you have actually mastered the moves on the floor line consistently.

Start tall, with a slight arch in your back.

Kick one leg up. Here are some ways depending on your level: Level 5: Slightly off the beam/touching the beam Level 6: 30 percent or near horizontal.

Lean back. Keep your eyes on the beam.

Place your hands on the beam. Your legs should be in full splits.

Push off your nondominant (weaker leg). Kick over all the way.

Stand up tall with a slight arch in your back, and on one foot, again. Land gracefully. Finish, smile!

On a Low Beam

Find a spotter to get started. Doing a back walkover on the low beam can be a little scary and challenging at first, so get a coach to spot you. If someone else you know can do it perfectly, they can spot you too.

Start tall, with a slight arch in your back.

Kick your leg up, depending on your skill level. Not higher than horizontal.

Lean back without thinking about where you are going, while being aware of the beam.

Hold the beam. Then just push off your non-dominant (weaker leg), and kick over as quickly as you can.

Land tall and gracefully. Don't forget to finish, and smile, and also minimize wobbles.

Keep working on this with or without a spot, and with or without panel mats surrounding the beam, until you master it.

On the High Beam

Expect this to take some time to achieve and perfect. A back walkover on the high beam requires a lot of bravery, courage, flexibility, balance, and overall skill. So, don't be sad if you don't get it right for a while. This skill can also be your first backward skill from a standing position on the high beam, so just think of it as your second backward skill, and don't look back, until you can see the beam.

Get a spot. This skill can be crazy! You could roll over and fall, slip, and get a wrist injury, so you really need a spot, for your first week or two practicing this skill!