Saturday, March 5, 2011

Getting Your Kip and Keeping It

The first thing you need to understand about kipping is that it is all about technique. I'm going to break it into 7 pieces and then bring it back together for you.

1. Open chest, tight back and PVC Supermen.
2. C position or hollow rock. With your arms overhead contract your abs as if somebody punched you in the stomach. Now pick up a med ball and hold it overhead. You are going to contract your abs as you slam the ball onto the ground. This is very similar to the movement you use to get over the bar. Check out this video of the med ball toss
3. Pull in. As you get over the bar (hopefully eye level or higher) you pull yourself in as if doing a ring row
4. Push out. As soon as you get to the top of your kip push away from the bar as if you were doing a push up.
5. Putting it together with PVC. See this video on kipping with PVC
6. Jumping kipping pullups. This video on jumping kipping pullups will help you practice these
7. Hanging swing.hanging swing video
7. Kipping Pulllups. Put it all together and get on that bar! video of kipping pullups

Hopefully these will help you get you string together some kipping pullups!

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