Do a Back Limber
The back limber is an advanced gymnastic move to master before you try a back handspring. You arch backward into a bridge position, then shift weight from your feet to your hands and pull up into a handstand. To finish the move, lower your feet to the floor and raise your arms upright. See Step 1 to learn how to do a back limber. A limber is a complexion of back bend and kickover in one go
Contents
Steps
Getting Ready
- Perfect your handstand. The handstand is a basic gymnastic move that you'll need to be fully capable of doing in order to execute a back limber. If your handstand is a little rusty, practice until you can do it easily without the help of a spotter.
- Practice using good form - keep your shoulders in and your legs together.
- Be confident that you can hold your handstand for several seconds.
- Know how to do a bridge. The bridge position is a key element of the back limber, so practice it until you have a good feel for how to do it. Start by lying on a gym mat with your knees bent. Place your hands on the mat behind your ears and lift your body with your hands and feet until your body forms an arched bridge shape.
- Master your backbend. Starting in an upright position, arch your back and bend toward the floor until your hands are firmly planted behind you. This move is the first part of a back limber, so it's important that you can do it confidently!
- Get a spotter. A back limber is a pretty advanced move, so it's a good idea to start with a spotter the first few times you do it. Ask your gymnastics instructor or coach, or a gymnast more advanced than you, to help you out. Practice the move in a soft area, like on a gym mat or in the grass. The s
- Stretch. Warm up your muscles by stretching your back, arms, wrists and legs before proceeding. This will make it easier for your body to go through the motions of a back limber. Do the following stretches to get ready:
- Stretch your back by doing a few backbends.
- Don't forget to stretch your back well!
- Pull back on your fingers as you hold your arm out straight to stretch out your wrist, then switch to the other side.
- Jog a lap or two to get your blood circulating and stretch your legs.
Doing a Back Limber
- Start in an upright position. Hold your legs together and raise your arms so that they're pointed toward the sky. Your back and legs should be in a straight line with your arms.
- Do a back bend. It can help to keep your feet a little apart if you're a beginner, but more advanced gymnasts should keep them together. Arch backward until your hands are planted firmly on the ground and your body is in the bridge position.
- Rock into a handstand. As your hands land and your body forms a bridge, rock your body upward and pull your legs upright into a handstand. This part of the move takes some practice! The key is to move from a backbend to a handstand in one fluid motion, keeping your legs together and pointing them upright to finish.
- Lower your feet to the floor in a piked position. This is the most formal way to end a back limber. Keeping your arms and back in a straight vertical line, hold your legs together and bend at the waist. Your legs should stay straight and move together to the ground, like a hinge. Land with your feet firmly planted on the ground.
- Finish with your arms overhead. The finishing position is the same as the starting position: keep your legs and back straight with your arms stretched overhead.
Tips
- Make sure you can do a bridge, backbend kick over double leg kick over and a handstand.
- Start by going into a bridge and out your feet onto something higher than ground level and push both feet off of the higher surface.
Warnings
- If you have weak wrist wear wraps or support so when you go into your backbend your wrist doesn't get sprained.
Things You'll Need
- Any flexible clothing
- Any wrist/ankle/knee wraps or supports if you have bad joints
Related Articles
- Do a Front Limber
- Get a More Flexible Back
- Do a Front Walkover
