Elevated Bridge Kickover

Description: Bridge with feet above hands, and kickover into split handstand, ending in lunge.

Goal: Bridge Kickover
Objective: Increase shoulder and wrist flexibility and strength by transferring weight from feet to hands.

Equipment: Sturdy Elevated Surface (Folded Panel Mat, Wedge, Couch)
Reps: 5
Time: 5 -15 min

  1. Lay down on back with legs bent, feet on sturdy elevated surface (folded panel mat, couch).
  2. Place hands next to ears, fingers pointing towards toes.
  3. Push up into a bridge, keeping hands and feet flat.
  4. From bridge position, rock weight into hands and push off the surface with one leg into kick over, a split handstand with legs open.
  5. Finish in lunge. Bend over and touch toes or rock and roll after each drill.


  • Do not use head to get into or out of bridge.
  • After each bridge, be sure to tuck into a ball and roll back and forth, this will put the spine back into proper alignment.

Things To Watch For:

  • Head Placement – maintain a neutral head position, ears between arms, it should not be too far forward in front of arms.
  • Tip Toe Bridge – keep feet flat on ground
  • Arms far apart, they should be close to ears.
  • Coming down from the bridge should be controlled.
  • Wrists should be under shoulders, not in front of face.

Skills This Helps:

  • Bridge Kickover, Back Walkover, Front Walkover, Back Handspring