How to Do to Back Walkovers on the Beam

Step-by-Step Guide

1. 1

   Step 1: 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.
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   Step 2: 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. , Move your dominant leg up higher, keeping it straight.
   
   You can bend you lower leg slightly.
   
   Squeeze your inner thighs and push through your shoulders.
   
   Give a good, well-aimed kick backwards 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. , Try to reach a 180 degree split, but if you can't, try to at least make an 120° split.
   
   Point your toes, and push through the beam with your shoulders. , Keep both legs straight.
   
   Try to keep your whole body in a line.
   
   Keep your arms 'glued' to your ears. , This stabilizes you, and helps you stay on the beam.
   
   Hold it until you are completely stable. , Hold your arms back, and up. , 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. , 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 your aware of this.
   
   Before using it, be sure that you have actually mastered the moves on the floor line consistently. ,, Here are some ways depending on your level:
   Level 5:
   Slightly off the beam/touching the beam Level 6: 30 percent or near horizontal. , Keep your eyes on the beam. , Your legs should be in full splits. , Kick over all the way. , Land gracefully.
   
   Finish, smile! , 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. ,, Not higher than horizontal. ,, Then just push off your non-dominant (weaker leg), and kick over as quickly as you can. , Don't forget to finish, and smile, and also minimize wobbles. ,, 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. , 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! , Keep your chin down, even if you are scared to go back. , None above horizontal. , Still tuck in your chin.
   
   Keep your legs split the whole time. , Instead of looking at your legs, kick over with straight legs and pointed toes. , Finish, smile and take care of wobbles. , Don't give up, practice makes perfect!
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   Step 3: Reach backwards.

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   Step 4: Pass through a split.

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   Step 5: Do a "T" out of your back walkover.

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   Step 6: Lunge on the beam.

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   Step 7: Present.

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   Step 8: Start low.

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   Step 9: Move to the floor beam once you think you are ready to move on.

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    Step 10: Start tall

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    Step 11: with a slight arch in your back.

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    Step 12: Kick one leg up.

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    Step 13: Lean back.

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    Step 14: Place your hands on the beam.

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    Step 15: Push off your non dominant (weaker leg).

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    Step 16: Stand up tall with a slight arch in your back

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    Step 17: and on one foot

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    Step 18: again.

19. 19

    Step 19: Find a spotter to get started.

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    Step 20: Start tall

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    Step 21: with a slight arch in your back.

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    Step 22: Kick your leg up

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    Step 23: depending on your skill level.

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    Step 24: Lean back without thinking about where you are going

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    Step 25: while being aware of the beam.

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    Step 26: Hold the beam.

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    Step 27: Land tall and gracefully.

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    Step 28: Keep working on this with or without a spot

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    Step 29: and with or without panel mats surrounding the beam

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    Step 30: until you master it.

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    Step 31: Expect this to take some time to achieve and perfect.

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    Step 32: Get a spot.

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    Step 33: Stand tall.

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    Step 34: Kick your leg up depending on your skill level.

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    Step 35: Lean back.

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    Step 36: Look at the beam.

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    Step 37: Land tall

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    Step 38: and gracefully!

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    Step 39: Keep working at it until you get it.

Detailed Guide

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