A back walkover is one of those skills that feels impossible until one day it suddenly clicks. It takes strength, flexibility, confidence, and lots of patience, so if you’re still working toward yours, don’t get discouraged. Every dancer learns skills at their own pace, and every practice gets you even closer to it.
Warm Up Every Single Time
Before practicing any acro skill, make sure your body is warm. Jumping straight into back walkovers without warming up can make the skill feel harder and increase your risk of injury (which we don’t want). Spend a few minutes doing light cardio, stretching your shoulders and back, and activating your core and leg muscles before you start. Your body will thank you! After a nice warm-up, you are good to go.
Don’t Skip Your Flexibility
Flexibility plays a huge role in a successful back walkover. It requires you to pretty much bend in half. Focus on stretching your shoulders, hip flexors, back, and splits consistently (not just on the days you’re practicing the skill). Remember, becoming flexible takes time and consistency. Even spending 10 to 15 minutes stretching a few times each week can make a big difference over time.
Build Your Strength
Back walkovers aren’t just about being flexible. They require strength, too! Strong arms, shoulders, core, and legs help you stay in control throughout the skill. You want to have control in the skill so that you do it safely. Exercises like planks, push-ups, hollow holds, bridges, leg lifts, and wall handstands are all great ways to build the muscles you’ll use during your back walkover.
Master Your Bridge First
A strong bridge is the building block of a great back walkover. Make sure you feel comfortable pushing your shoulders over your hands, keeping your arms straight, and holding your bridge with good form before moving on to the full skill. The stronger your bridge becomes, the easier the transition into your back walkover will feel. If you can stay in a bridge for at least 10 seconds, then you should feel confident to do a back walkover.
Practice Bridge Kickovers
If the full skill feels intimidating, break it into smaller steps. Bridge kickovers help you practice shifting your weight and kicking your legs over without worrying about the beginning of the skill. Mastering this will make you more confident. Confidence is important as it makes up a big part of being able to do a skill.
Keep Looking at Your Hands
As you reach back, try to keep your eyes focused on your hands instead of throwing your head back. This helps with body awareness and encourages proper shoulder positioning as you move through the skill. And knowing what to look for when you are upside down can help you feel more comfortable.
Celebrate Every Milestone
Maybe today you held your bridge longer. Maybe you kicked over with less help. Maybe you reached back without hesitation for the first time. Those victories matter.