If you are working toward achieving or regaining a kip on bars, here are the drills that will complement your training and help you get stronger and feel more confident to hit consistently. 

Recommended to do these drills 3-5x/wk.

Make sure your bar height is set appropriately (if you stand under the bar with arms are overhead, the bar should be halfway between your elbow and wrist)

Dead Bug Isometric Hold

Sit Ups

Pull up and over and as you come up, shift your wrists with arms as straight as you can to finish in a front support. From a front support, forward roll off the bar and keep your chin over the bar. If you can, pull immediately back over.

Pull Up & Overs w/ Grip Shifts

Hang with your arms straight and knees bent. Bring your knees to your chest without swinging. 

Can be done with or without grips.

Low Bar Hanging Tuck Ups

Reverse grab the bar and lift your hips up to rest. Otherwise, slowly lean forward from a front support to an upside down hang. Slowly hollow out your chest and squeeze your glutes in an upside down candlestick shape.

Inverted Hang

Bend at the elbows to lower down, keeping your knees bent or feet forward of your body. Keep your elbows close to your body and your torso tipped forward. Extend your arms engaging your chest to push up

Parallel Bar Dips

Hide your ears as best you can as you jump to the bar in a hollow body. Straddle your legs and touch them together at the extension of the glide while keeping your feet off of the floor. Pull your ribs back in and finish in a tight hollow body against the bar. 

This can be done with or without grips.

Straddle Glide Swing

Hide your ears as best you can as you jump to the bar in a hollow body. Stretch your legs out in a hollow body at the extension of the glide while keeping your feet off of the floor. Pull your ribs back in and finish in a tight hollow body against the bar. 

This can be done with or without grips.

Glide Swing

Hang with your arms straight and lift your legs to horizontal or higher with your legs straight, together, and with toes pointed. 

Can be done with or without grips.

Low Bar L Hang

Start by dead hanging on the bar with your shoulders up to your ears and focus on activating your core without swinging. Lift your legs up straight until your feet touch the bar.

Hanging Toes to Bar

Glide swing (straddle or together), extend to hollow, bring your toes back to the bar, simultaneously pull the bar to your hips and slide the bar up your legs with arms straight. Finish in front support.

Kip

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