* Test your shoulder strength by holding a handstand for 3 to 5 counts, then taking 5 steps with your hands. Being able to do this indicates that your shoulders have the adequate strength to perform a backbend kickover. * Test your back flexibility by seeing if you are able to position your shoulders over or slightly in front of your hands while in a backbend. Being able to do so indicates you will be able to safely perform a backbend kickover. * Warm up your entire body by performing 5 to 10 minutes of moderate cardio activity such as jumping rope or jogging. Follow this with 5 to 10 minutes of yoga poses like Downward Dog, Warrior III, Standing Split, Child’s Pose, and Locust Pose. * Give yourself plenty of space. Ideally, you should perform a backbend kickover in a gym with a padded floor. If you attempt the maneuver at home, choose a room with a non-slip floor, push any furniture aside, and make sure you stay away from windows. * Use a spotter. While you are in starting position, your spotter should place one hand on your lower back and one hand underneath the leg you will kick over first, just above the back of the knee. The spotter should push up on your leg as you begin the maneuver, and continue to support your low back with their other hand.