Learn to bridge from a standing position: Glide safely into a backbend

The standing backbend, often referred to as a back bridge, is one of the most impressive elements in Acro Dance. It fluidly connects the vertical dance posture with the floor and opens the way for dynamic transitions. Before you attempt this demanding backbend, however, a solid foundation is essential. Your body requires excellent mobility in the shoulders and the entire spine, as well as strong core and leg muscles, to catch your own weight in a controlled manner. A preparatory acrobatics fitness test dance helps you to realistically assess your physical prerequisites.

Safety is the top priority when training independently. Since you are learning this element without partner support, you should internalize the sequence step by step and never force it. To optimally prepare your joints and muscles for the extreme stretch, a targeted warm-up is mandatory. You can find useful stretching sequences, for example, in the guide for stretching for breakdance, which specifically improve your upper body flexibility. Use a soft mat at the beginning and ideally a stable wall as an aid to reduce the fear of falling backward.