Elbow Kickover: Mastering the Advanced Bodyweight Skill

How to do an elbow kickover?

The elbow kickover is an advanced bodyweight skill that combines core strength, shoulder stability, and dynamic hip mobility to transition from an inverted elbow stand into a controlled standing position.

What is an Elbow Kickover?

The elbow kickover, often seen in gymnastics, calisthenics, and various movement disciplines, is a dynamic maneuver that involves kicking over from an elbow stand (forearm stand) to land on your feet. It requires significant full-body control, particularly in the core, shoulders, and hips, as you transition through an inverted position against gravity. Unlike a traditional handstand kickover, the weight-bearing is distributed through the forearms and elbows, demanding unique strength and stability from the shoulder girdle and elbows.

Prerequisites for the Elbow Kickover

Before attempting an elbow kickover, a solid foundation of strength, flexibility, and body awareness is crucial to ensure safety and effective execution.

• Core Strength: Essential for maintaining a rigid body line during the inversion and controlling the descent.
  • Recommended Drills: Hollow body holds, planks (forearm and high plank), L-sits, leg raises.
• Shoulder Stability and Strength: The shoulders bear significant load and require robust stability.
  • Recommended Drills: Forearm plank variations, pike push-ups, overhead presses, handstand holds (against a wall, on forearms).
• Elbow and Wrist Integrity: While the forearms bear the weight, the elbows and wrists must be conditioned for the load.
  • Recommended Drills: Forearm plank progressions, wrist mobility exercises, gentle elbow extension exercises.
• Hip Mobility and Flexibility: A fluid and powerful leg kick is vital for momentum.
  • Recommended Drills: Leg swings (front-to-back, side-to-side), hip flexor stretches, dynamic lunges.
• Back Flexibility: Sufficient spinal extension is needed to achieve the inverted arch.
  • Recommended Drills: Cobra stretch, bridge variations (wheel pose), cat-cow.
• Proprioception and Body Awareness: Comfort with being inverted and understanding your body's position in space.
  • Recommended Drills: Wall handstands, elbow stand holds (with and without wall support).

Step-by-Step Guide to the Elbow Kickover

Executing an elbow kickover requires a coordinated sequence of movements. Practice each phase individually before attempting the full skill.

1. Starting Position:
   • Begin kneeling or standing with your preferred kicking leg slightly forward.
   • Place your forearms on the ground, shoulder-width apart, with your elbows directly under your shoulders. Your palms can be flat or clasped, creating a stable base. Ensure your elbows are not splayed out.
2. Initiating the Kick:
   • Shift your weight forward onto your forearms and shoulders.
   • Simultaneously, powerfully kick one leg (your dominant kicking leg) towards the ceiling, using the momentum to lift your hips.
   • The non-kicking leg will follow, providing additional momentum. Think of it as a scissor kick.
3. Achieving the Elbow Stand:
   • As your legs kick up, engage your core to maintain a straight, rigid body line, similar to a handstand.
   • Your gaze should be towards your hands or slightly forward, not down at your feet, to maintain neck alignment.
   • Briefly hold the elbow stand position, feeling balanced and in control.
4. The Kickover Transition:
   • From the elbow stand, begin to arch your back slightly and allow your legs to split, with one leg reaching towards the floor behind you and the other following.
   • Maintain core engagement as you control the descent. Avoid collapsing.
   • Your head will naturally lift as your body starts to rotate over.
5. Controlled Landing:
   • As your feet approach the ground, absorb the impact by bending your knees and hips.
   • Land with one foot slightly ahead of the other, similar to a lunge or squat position, to maintain balance.
   • Your hands/forearms will lift off the ground as your feet make contact. Use your arms for counter-balance if needed.
6. Standing Up:
   • Drive through your heels to stand up fully, maintaining control and balance.

Common Mistakes to Avoid

Awareness of common errors can significantly improve your learning curve and reduce injury risk.

• Insufficient Warm-up: Skipping a dynamic warm-up can lead to muscle strains or joint injuries.
• Lack of Core Engagement: A weak core leads to a "floppy" body, making control impossible and increasing strain on the shoulders and back.
• Improper Elbow Positioning: Elbows too wide or too narrow, or not directly under the shoulders, compromises stability and can strain the elbow joints.
• Rushing the Kick: Kicking too aggressively or without control can throw you off balance and lead to uncontrolled falls.
• Looking Down (during kickover): Looking at your feet during the inversion can misalign your neck and disrupt your balance. Keep your gaze fixed on your hands or slightly forward.
• Not Scissoring Legs: Both legs moving together can make it harder to generate sufficient momentum and control balance during the kick-up and descent.
• Collapsing on Landing: Failing to absorb the impact with bent knees and hips can lead to jarring landings and potential knee or ankle issues.

Progressive Drills for Mastery

Breaking down the elbow kickover into smaller, manageable drills is key for safe and effective progression.

• Elbow Stand Holds (against wall): Practice holding a stable elbow stand with your feet against a wall. Focus on a straight body line and core engagement.
• Pike Handstand Holds (on forearms): From a pike position, place your forearms on the ground and lift your hips, keeping your legs straight. This builds shoulder strength in the inverted position.
• Wall Walks to Elbow Stand: Start in a plank, walk your feet up a wall, and walk your hands closer to the wall until you reach an elbow stand. This helps build comfort with inversion.
• Kick-up Drills (lighter kick): Practice the initial leg kick without fully going into an elbow stand. Focus on generating controlled momentum.
• Negative Kickovers: Start in an elbow stand (with or without wall support) and slowly control your descent into a standing position. This builds the eccentric strength needed for the landing phase.
• Box or Elevated Surface Drills: Perform the kickover with your forearms on a lower box or elevated surface. This reduces the range of motion and makes the skill less intimidating.
• Bridge to Stand (from floor): Practice the back flexibility and hip drive required for the latter half of the movement.

Safety Considerations and Injury Prevention

As an advanced skill, the elbow kickover carries inherent risks if not approached carefully.

• Always Warm Up: Perform dynamic stretches and light cardio to prepare your muscles and joints.
• Progress Gradually: Do not rush the learning process. Master each prerequisite and drill before moving on.
• Listen to Your Body: Pain is a signal to stop. Differentiate between muscle fatigue and joint pain.
• Use Appropriate Surfaces: Practice on a mat or soft surface to cushion falls.
• Consider a Spotter: For beginners, a knowledgeable spotter can provide assistance and build confidence.
• Protect Your Joints: Pay particular attention to wrist, elbow, and shoulder health. If you experience persistent pain, consult a healthcare professional.
• Maintain Consistency: Regular practice of drills and the full movement will build the necessary strength and motor patterns.

Conclusion

The elbow kickover is a challenging yet rewarding bodyweight skill that exemplifies a high degree of body control, strength, and coordination. By meticulously building the necessary prerequisites, practicing progressive drills, and adhering to strict safety protocols, you can systematically work towards mastering this impressive movement. Patience, persistence, and a deep understanding of the biomechanics involved are your greatest assets on this journey.