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gymnastics backbend tips .pdf

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Owen Johnston - www.StrengthTrainingPDF.com
Gymnastics backbend tips
Using a wall for support was the most helpful to me as I was teaching my body how to
get deeper and deeper into the backbend. Essentially, I practiced the "wall walking" exercise
from Convict Conditioning (step 7 of the bridge progression). Of course, you will ultimately
want to teach your body to not rely on support from the wall, but it is still helpful at first as
you are learning the mechanics and building flexibility.
As I got better at both, I slowly depended on the wall less and less. Finally I was almost
nailing it without the wall. Once I got to where I could keep my back arched throughout the
motion and stay balanced as I followed my hands, it just took a little more practice to nail it
without a wall. A spotter will ideally put one hand under your shoulders and another hand
under the small of your back and force you to keep your back arched, if needed.
If necessary, spend some extra time in the bridge and deepening it. Basically just
working on the mechanics of the bridge posture. Ideally you will want to get to where you have
your feet a lot closer to your shoulders. Also try doing bridge pushups - very slowly with a
focus on squeezing out a deep bridge every time in the top position. If you do this with your
shoulders facing a wall, you can do a bridge pushup and then walk your way up the wall.
(Essentially step 8 from the Convict Conditioning bridge progression - wall walking up). This
is just another way to get a feeling for the backbend.

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