A back kick over, also referred to as a backbend kick over, involves transitioning from a backbend into a standing position by using a powerful leg kick. According to the reference Backbend Kick Over Tutorial | Beginner Acro Tricks | Nail It!, the process begins from a flat-on-the-floor position, starting from a standing position to complete the move.
Here’s a breakdown of the steps:
Steps to a Back Kick Over
- Start Standing: Begin in a standing position with your feet shoulder-width apart and your arms raised overhead.
- This sets the initial foundation for the entire maneuver.
- Initiate the Backbend: Slowly bend backward, keeping your core engaged.
- Reach backward with your arms and aim to place your hands on the floor behind you.
- Transition to a Backbend: Continue bending until your hands are firmly planted on the ground, establishing a solid backbend position.
- Your legs should be bent and your body in a stable inverted arch.
- The Kick: From the backbend, initiate the kick over by forcefully extending one leg.
- This provides the necessary momentum to propel your body upright.
- Follow Through: Use the momentum from your leg kick and the strength in your arms to push your body up to a standing position.
- Keep your core engaged and your back straight as you come up.
- Finish Standing: Complete the kick over by standing straight and balanced.
- This is the culmination of the backbend and kick-over.
Considerations
- Practice: Begin by practicing backbends and kick overs separately before combining them into one fluid motion.
- Safety: Ensure you have a safe space to practice, preferably on a soft surface like a mat.
- Strength: A foundation of core strength and back flexibility is necessary for this trick.
- Spotter: For beginners, it is advised to have a spotter to assist and prevent potential injuries.
Summary: The back kick over involves transitioning from standing to a backbend and using the momentum of a forceful leg kick to return to a standing position. Practicing the steps individually and having the proper strength and flexibility will improve your success with this move.
