Q&A for How to Do a Valdez

The only definite way to get better at bridges is through practice! Deep stretches before and after a workout are helpful, but the best way to get better, however, is just through repetition. Try practicing bridges as often as possible, and make sure you're using the correct form!

Learn how to get a stronger back walkover before you attempt a Valdez. You could also find some leg exercises to strengthen up the leg that you will be pushing off from.

Ask for someone to spot you. When you think you are ready to try on your own, have someone standing by to spot you in case you fall. For your safety, do not attempt the handstand without a spot until you are ready.

Twist your torso/hips high into the air. Practice balancing, because that is key and one of the hardest parts to perfect, but you'll get it with enough practice.

No, you want to look straight back. This can help prevent injury.

You don't need to know how to hold a handstand in order to do this move. However, you will need to be familiar with keeping your core tight, and your arms locked while upside down.

The easier option is to try to keep your legs from widening to 180, but the best option would be to continually stretch your splits until you can do splits of 180 degrees so it will no longer hurt.

You can do a valdez without your splits, but it's generally better as it looks nicer and more professional when done when you have your splits.

Start with a spotter helping you push your legs over. Over time, you will develop the strength and balance to do it solo.

Yes, if you have plenty of room.

Only do the move without a spotter once you have completely mastered it with a spotter. You'll know when you are ready.

It varies. I learned this as a level one, but had many friends who did not achieve this until level three.

Men do gymnastics too, with 6 events: high bar, pommel horse, vault, floor, rings, and parallel bars.

Swing your hands quickly. This should help your body lift off from the ground more easily.

You may need to practice a better backbend and back walkover. If you are falling when going into a one-handed backbend, do exercises to build up arm muscles.

You don't, really. The hand position should be similar to a bridge with your fingers pointing away from you.

Work on some back handspring drills and look for a spot. Eventually you will get over your fears.

No, I have been doing gymnastics for nine years and this is the first I'm hearing about this maneuver.

Put some cushions underneath and take them away one by one until you get it.

It's really about being able to kick of with your legs and push forward with your shoulders. Doing at a slant at first will give you the feel of a back walkover.

Everybody's body is different, and your ability to execute the Valdez will depend on your own strengths and limitations. Take it slow and consistently work on improving your flexibility and strength: these will both help you achieve your goal of executing a valdez. You don't want to accidentally injure yourself, so don't rush your progress.

Do lots of lunges and squats, then once you feel strong enough try doing it of a raised surface or with a spotter, and try and keep your legs straight and explosively push your leg of the ground, it will help your body go over more smoothly.