Name: Playbook - Women’s Calisthenics - Kip / Dynamic Muscle Up
Uploaded: 2022-05-29T00:52:22.101Z
Duration: 15 min
Description: Kip / Dynamic Muscle Up

These kip training exercises will help you obtain a kip or improve your kip if you already have. A kip/dynamic muscle up is a fundamental calisthenics skill that get your from hanging underneath the bar to on top of the bar in front support. These exercises will also drastically help your lateral and core muscles.

-Start by pulling your arms back and bending the knees slightly then swing your arms to extend straight out in front of you opening up the shoulders. 
-Next catch the bar in a piked position with your ribs folded over and head looking directly at the bar. The higher you can get in this first position the more powerful the glide swing will be. 
-Next glide under the bar keeping your ankles slightly above the ground, and engaging the core and butt. Once you're under the bar look for your toes and transition into the hollow body position with your arms by your ears and shoulders pushed up to the sky as much as possible. -The closer you can get to being completely straight out at the front the more power you will get from the swing.

Challenge: Put an item such as a water bottle in front of you and try to kick it over. The further the better.

Glide Swing Object Kick

-Starting with your feet looped around the band, gripping the bars using a false grip with the base of your palms on top of the bar.
- Begin with a movement swinging your legs backward slightly
- Counter that movement by swinging your legs forward and up       
- As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward                                                                          
- Allow your elbows to move straight back behind you
- Maintaining control and stability, extend through the elbow to complete the motion

Banded Muscle Ups

Starting in the front support position and slowly lean back with control. As your shoulders drop back keep your legs in a piked position and run the bar down your legs. Then lower yourself to the ground. The slower you can do the movement the better.

Kip Negatives

-Start walking with momentum under the bar with your shoulders closed.
-Then at the very front you will feel a moment of weightlessness at the most extended part of your glide, and open your shoulders.
-As you approach the most extended portion of your glide, bring your toes toward the bar by hinging at the hips and engaging your core creating a hanging pike position. 
-As you bring your toes to the bar, your body will begin to move back toward the originating point. Keep the bar close to your legs and perform a “pulling up your pants” motion. 
-It is extremely helpful to keep your gaze locked onto your toes throughout this movement. 
-Looking for your toes will keep your head and neck in the correct position instead of dropping back and creating a misaligned shape. Continue engaging your core while engaging your lats as if you were doing a straight arm lateral pull down. 
-The kip is all about timing and it is important to use the natural motion of your glide to help propel your upper body upward and into a front support. Use this momentum to finish the movement on top of the bar in a front support.

Walk Up Kip

-Start the exact same way as a glide swing.
-You should feel a moment of weightlessness at the most extended part of your glide. 
-As you approach the most extended portion of your glide, bring your toes toward the bar by hinging at the hips and engaging your core creating a hanging pike position. 
-As you bring your toes to the bar, your body will begin to move back toward the originating point. Keep the bar close to your legs and perform a “pulling up your pants” motion. 
-It is extremely helpful to keep your gaze locked onto your toes throughout this movement. 
-Looking for your toes will keep your head and neck in the correct position instead of dropping back and creating a misaligned shape. Continue engaging your core while engaging your lats as if you were doing a straight arm lateral pull down. 
-The kip is all about timing and it is important to use the natural motion of your glide to help propel your upper body upward and into a front support. Use this momentum to finish the movement on top of the bar in a front support.

Started in a hollow body position bring your arms above your head with a band giving retention to the separation of your arms. From here from your legs past 90 degrees to join your arms with the band. The band should be touching your shins then lower your arms and legs down at the same time with control. This simulates the core position in the kip.

Kip / Dynamic Muscle Up

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