How do you do a kip in gymnastics?

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The Glide Kip... Ahhh... Such memories in learning this move. Its probably the hardest basic skill to get, and then one of the easiest after you get it. Trust me, bars is so much more fun once you get your kip.

First, Lay on the ground, in hollow position [[on your back, like you just finished a glide swing]], with your arms over your head. Quickly pull your feet to your hands, and sit up as you pull your hands down to your hips. This simulates what a glide kip should feel like.

After you do that a couple of times, go to the low bar. Stand in front of it and do a powerful swing. If you are tall, or have trouble with piked glide swings, do it in straddle. The more power you get out of you swing, the better (and easier) your kip will be. When you reach the end of your swing, quickly bring your toes to the bar. When your toes touch the bar, pull the bar down to your hips [sort of like pulling up your pants]... Once the bar is at your hips, KEEP PULLING on the bar. Rotate your hands to the top of the bar, and throw all your weight down to the floor below you. Don't try to look at the high bar, look down to the floor when you are trying to get to front support. Don't try to kick away from the bar, or arch to get up. It will only make the process of learning your kip much, much slower. Ask your coach to spot you through your kip so you can feel the timing of the move. This is mostly a timing move. Strength will help, but it won't do you much good if you don't have the right timing. It takes patient. You have to wait until your glide swing is FULLY stretched out before you try to kip.

Don't get discouraged!!

Some conditioning that will help with the strength you will need for your kip are:
~Hanging leg lifts. These will help with the strength needed to pull your legs to the bar, and hold the there during your kip.
~Lateral Pull Downs. These will help with the strength needed to complete the kip, and reach front support.


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