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The lever is a gymnastic skill that can be difficult to master. Do you need to learn this skill for a routine for a competition? Or maybe you just want to expand your gymnastic skills further to show your family and friends. Either way, a lever is a difficult skill to master. This wikiHow will give you guidance on how to perform a lever on a gymnastic beam.
Steps
Warm Up
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1Stretch. Before doing any gymnastics move or routine, you should always stretch.
- Do a butterfly position and try to touch your nose to your toes. Hold for twenty seconds.
- Try a split. Hold each leg for fifteen seconds.
- Try child's pose. Hold it for thirty seconds.
- Do neck rotations.
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2Work on the skills you need first. You should be able to comfortably walk on the beam and you should have mastered the split. If you cannot do either of those moves, you should not try this skill.
- If you can't do a full split, then you can do it with the side you are best at.
Performing a Lever on the floor
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1Grab a spotter. A spotter is someone who is there to support and assist you. They help you ensure you are safe. They can help you do the lever.
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2Start with the lead-up into the lever. Use whichever leg is in usually in front of you during a split to do this move.
- Once you practice this step, you can work one using your other leg.
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3Go into the lever. To do this, follow the below steps.
- Start leaning forward and simultaneously lift up the leg that you put to the back during your split.
- Ask your spotter to help you down.
Tip Pretend you're a 'seesaw'. When your body goes down, your leg comes up.
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4Place your hands on the floor. You should be in a split.
- Try to keep your leg straight. Your leg might automatically bend, and try to prevent that.
Tip: If you can't do a split choose whichever split is most comfortable to do on the floor.
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5Learn to push yourself up. This part can be hard.
- Ask your spotter to assist you and gradually lessen their support as you become more confident and able to do this yourself.
Tip You can bend your knee to support you if needed.
Performing one on beam
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1Find a beam. If you cannot access a beam, draw a four inch wide line on a mat, and use this instead.
- It's best to use chalk, but you can also make a temporary beam with tape.
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2Make sure you have someone to support/supervise you. Get a spotter to support you while you practice the lever on the beam. If you haven't done this unassisted before, you risk gaining injury.
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3Mount the beam any way you like [1] .
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4
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5Start with the lead up [3] . To do this, start leaning forward.
Remember: You're a seesaw. Once your body starts leaning, bring your leg up.
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6
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7Finish the lever and dismount the beam safely. Once you are happy with the lever, you can dismount the beam however is best for you.
Warnings
- Stick to your limits. Know what level your skills are, and don't work past these.⧼thumbs_response⧽
- Ensure you have permission and have received proper coaching by a professional before attempting this at home by yourself.⧼thumbs_response⧽
- If you suffer with any health conditions, consult a medical professional before attempting this skill.⧼thumbs_response⧽
- Do not do this unsupervised at any time, to ensure you are safe at all times.⧼thumbs_response⧽
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