The handstand into a bridge is not the most glamorous gymnastics floor skill, but it is an essential one. Mastering the handstand into a bridge sets the foundation for front walkovers and front handsprings. Many beginning gymnasts can fall into the bridge from a handstand without much effort, but when performed properly, the handstand into a bridge takes strength and control. Focus on squeezing your legs together throughout the skill as you practice with the help of a trained gymnastics coach.

Step 1

Step into the lunge position -- arms raised above your head and one leg bent in front of the other.

Step 2

Lower your body into the lever position -- both hands on the ground and your back leg raised up in the air.

Step 3

Kick up to a handstand, immediately squeezing your legs together while pointing your toes. Keep your head in the neutral position.

Try These Exercises!

Push your shoulders back as you arch your back to lower your legs to the ground.

Step 5

Keep your legs together and toes pointed until your feet touch the ground. Try to keep your legs as straight as possible as they lower to the ground.

Step 6

Hold the bridge position for three seconds. Bend your arms and legs to lower yourself back safely to the floor, if you have not mastered standing from a bridge or kicking over from a bridge.

Tips

Always hit the handstand position in this skill. This means your body should be vertical with your toes pointed at the ceiling before you begin the arch.

Think about stretching out your body and bending only from your upper back as you begin the arch position. You want your legs to land as straight as possible when your feet touch the ground. Some gymnasts bend their knees and land in a crab-like position with their feet too close to their hands.

To finish your skill, practice standing up from the bridge. This added skill will make the progression to front walkovers easier. Rock your body to begin the upward momentum. Press your feet into the ground and lift your hands from the ground as you use your stomach muscles to pull your body up to a stand.

Another way to finish is by kicking your legs over your head. Keep your legs in the split position as you kick. Don’t bend your legs or kick both legs over at the same time.

References

About the Author

Ivy Morris specializes in health, fitness, beauty, fashion and music. Her work has appeared in "Sacramento News and Review," "Prosper Magazine" and "Sacramento Parent Magazine," among other publications. Morris also writes for medical offices and legal practices. She holds a Bachelor of Arts in government-journalism from Sacramento State University.