Tips for Kips
Maintaining proper positioning when developing the kip and utilizing it in movements such as a kipping pull-up, toes-to-bar, bar or ring muscle-up is crucial. The basic positions of a hollow body and arch make up the foundation of the kip. While attached to the pull-up bar, activating your lats by pushing down on the bar to move into the hollow body position and actively pulling through into the arch position allow you to keep control of your body and generate the greatest amount of force.
In reps 1-3 the swing is completely initiated through the legs, this results in very little control of the body and lacks power. The hips swing far past and behind the bar, and thus lack a real cadence , making it difficult to progress to a gymnastics movement.
In reps 3-5 the lats are activated by pushing into the bar which results in more control and power, however the hollow body position is lost when the knees bend in the back.
Reps 6-8 are very similar to 3-5, there is strong lat activation and control over the swing however when the legs split in the back portion of the kip it is known as a “force bleed”, where the body will be less powerful and efficient moving through that range of motion
Reps 9-11 provide a snapshot into a controlled and powerful kip. She moves through the hollow body and arch position, while keeping her legs together and actively pushing down on the bar for the back swing and pulling through the bar to the front. A great point of reference is her hips. They remain directly under the pull-up bar, this shows that the shoulders are initiating and controlling the movement.
Developing these positions are part of building a foundation in gymnastics movements. Showing complete control and awareness in the kip is necessary before progressing to movements such as kipping pull-ups, kipping toes to bar, or kipping bar or ring muscle-ups.