Moving from a handstand into a bridge position is the first step to learning the gymnastics front walkover and front handspring moves. Before you give this move a try, make sure you're comfortable with going from a standing position into a handstand and with creating a bridge with your body by pushing up from a lying position. Use a spotter to support your lower back when you're first learning the handstand into bridge move to make sure your feet hit the floor instead of your tush.
Stand on a large gymnastics mat with your arms over your head and one foot slightly forward.
Step with your forward foot and kick up with your back foot to create momentum for your handstand. Bend forward at the waist and place your hands on the mat at shoulder width. Lift the back leg as your arms go down, passing through the lever position with the lifted leg straight in line with your body and the other leg on the floor. Push off with your bottom foot and move it toward the raised one in a fluid movement.
Bring your legs up so your body is straight. In a normal gymnastics handstand, you would reverse the movement to land back on your feet facing forward.
Tighten the muscles in your core and push back through your shoulders, angling them back slightly behind your hands. Arch your back to keep your legs moving forward, lowering them toward the floor. Keep your legs straight as long as possible, at least until your legs pass the mark of being horizontal to the floor. Bend your knees so your feet point toward the mat.
Keep your arms straight as your body falls toward the mat. Tighten your abdominal muscles to support your back, keeping your back arched so only your feet and hands touch the mat. Open your legs slightly so your feet land about shoulder-width apart.
- To release out of the bridge position, bend your elbows, tuck your chin and lower your hips until your body touches the floor. Or, have your spotter press up between your shoulder blades as you contract your abdominals to help you pull your body up and forward to a standing position.
- Don't turn your head to see where your feet are landing on the ground; this can affect your balance and cause you to fall.