You've probably seen it in a floor routine or a backyard highlight reel and thought, "Wait, is that a back walkover or just a really fancy sit-down?" It’s a valdez. Honestly, the valdez is one of those skills that looks incredibly cool because it defies physics in a way that feels effortless, yet it’s surprisingly technical once you actually try to get your butt off the floor.
It starts from a seated position. One arm reaches back, one leg pushes off, and suddenly you’re upside down. It’s a staple in gymnastics, cheerleading, and even some forms of contemporary dance. But here’s the thing: most people mess it up because they treat it like a back walkover. It isn't. Not really. While a walkover relies on forward momentum and a standing start, the valdez is all about shoulder flexibility and explosive power from a dead stop.
The Anatomy of a Valdez
Before you even think about flinging yourself backward, you have to understand the starting position. Sit on the floor. Tuck one leg in so your foot is flat on the ground near your glutes. The other leg stays straight out in front of you. Now, the arm situation is where it gets weird. If your left leg is bent, your right arm is usually the one reaching back to hit the floor first. Or vice versa. It depends on your dominant side.
Complexity lives in the shoulders. If you have tight shoulders, a valdez will feel like a nightmare. You’re asking your body to bridge up from a seated position while simultaneously kicking over. According to insights from USA Gymnastics coaching manuals, the "shoulder angle" is the biggest point of failure for beginners. If that bottom arm isn't locked and the shoulder isn't open, you’ll just collapse into a pile.
Why Your Back Walkover Training Might Be Sabotaging You
Many athletes assume that if they have a solid back walkover, the valdez is a given. That's a mistake. In a back walkover, you have the advantage of gravity helping you drop back into the bridge. You have potential energy. In a valdez, you start at zero. You have to create every ounce of lift from your hamstrings and that single planting arm.
It’s about the "pop."
Think of it like this: a walkover is a fluid circle, while a valdez is a rhythmic explosion. You're pushing the floor away. If you try to "lean" into it like a walkover, you'll likely tip sideways. You have to go straight back.
Step-by-Step Breakdown (The Gritty Version)
- The Set-Up: Sit down. Seriously. Don't crouch. Sit. Plant your "push" foot firmly. This foot is your motor. If it slips, the move dies.
- The Reach: Reach your planting hand directly behind your shoulder. Don't reach too far out to the side. The closer your hand is to your body (within reason), the easier the lift will be.
- The Drive: This is the moment of truth. You need to push through your heel and throw your free arm up and back. Simultaneously, your straight leg needs to swing toward the ceiling.
- The Bridge Phase: For a split second, you are in a one-arm bridge. This is where most people panic. Keep your head back. Look for the floor. If you tuck your chin, you’ll go sideways every single time.
- The Kickover: As your swinging leg passes your head, the planted leg pushes off the floor to join the rotation. You land one foot at a time, just like a walkover.
Common Mistakes That Result in Faceplants
Let's talk about the "side-swipe." This happens when you’re scared to go directly over your head. Instead of going back, you twist your body and try to roll over your shoulder. It looks messy, and in a competitive setting, it's a huge deduction. A true valdez goes through a vertical plane.
Another big one? Bending the planting arm.
If that elbow buckles, your head is hitting the mat. You have to treat that arm like a steel pillar. Lock it. Engage the tricep. Another issue is the "lazy leg." If your lead leg doesn't have enough momentum, you'll get stuck at the top of the bridge and just sit back down. It's embarrassing, but it happens to everyone at first.
Flexibility Requirements and Safety
You cannot skip the stretch. You need intense hip flexor flexibility and lumbar mobility. Professional coaches, like those at the Karolyi Ranch back in the day (despite the controversies surrounding the facility, the technical drills remain standard), always emphasized the "bridge-up" drill.
- Bridge Taps: Lay on your back, push into a bridge, and practice lifting one hand at a time.
- Seated Reach-Backs: Just practice the first 20% of the move. Sit, reach back, and lift your hips three inches off the floor. Do it fifty times.
- Shoulder Openers: Use a wall. Put your hands on the wall and sink your chest through. If you can't get your armpits to touch the wall, your valdez will be a struggle.
The Role of Core Strength
Basically, your abs are the bridge between your legs and your upper body. If your core is "soft," your legs will move but your torso will stay on the ground. You need that "hollow body" strength. When you reach back, your core has to snap tight to pull your hips upward. It's a full-body contraction.
Progressions for the Fearful
If the idea of throwing yourself backward from the floor is terrifying, start on a cheese mat (an incline mat). Sitting at the top of the incline makes the "downward" part of the move feel less steep. It gives you a head start on the gravity game.
You can also use a spotter. A good spotter puts one hand on your lower back and the other under your primary kicking thigh. They aren't lifting you; they're just guiding your momentum so you don't veer off-course.
Advanced Variations
Once you've mastered the basic valdez, people start getting creative. There’s the Valdez to Handstand, where you stop the momentum at the peak and hold a vertical position. Then there's the "Valdez Back Handspring," which is exactly as difficult as it sounds and requires a terrifying amount of power.
In rhythmic gymnastics, you’ll often see a valdez performed with an apparatus—tossing a ball or hoop mid-rotation. It’s pure showmanship. But the foundation is always that single-arm, seated takeoff.
Actionable Roadmap for Your Practice
Don't just go into the gym and start flailing. That's how you sprain a wrist. Start with a solid 15-minute warm-up focusing specifically on your wrists and spine.
Spend the first week just mastering the "seated bridge." Don't even try to kick over. Just sit, reach back, and pop your hips as high as you can while keeping your arm locked. Once your hips can consistently get higher than your head, you're ready to add the kick.
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Record yourself. Seriously. What feels like a vertical kick usually looks like a diagonal mess on camera. Use the footage to check your alignment. Is your hand turning out? Is your head tucking? Fix those small technical errors early before they become muscle memory.
Focus on the "push" foot. Most people think the "kick" leg is the most important, but the foot on the floor is the one doing the heavy lifting. If you can drive that heel into the ground with enough force, the rest of your body has no choice but to follow.
Keep your eyes on your hand. As you reach back, follow your hand with your eyes. This naturally opens your chest and prevents you from bailing out to the side. It’s a mental trick that forces your spine into the correct alignment.
The valdez isn't about being the strongest person in the room; it's about timing and the willingness to trust your planting arm. Master the sit, the reach, and the pop, and you'll have one of the most aesthetically pleasing skills in your repertoire.