Name: Playbook - Women’s Calisthenics - Kipping Muscle Up
Uploaded: 2022-05-28T19:04:08.548Z
Duration: 15 min
Description: Kipping Muscle Up

After 3 weeks I finally got my kip back! Thank you for your help😃

Janie

This workout has really helped me improve my kip thank you!

This 15 minute kip training will help you get your kip or improve the kip you already have. The kip can also be considered a dynamic muscle up and is essential for any calisthenics freestyle routine.

-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

-Start this skill by completing the glide swing as you just did.
-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. 
-Once you are as straight out at the front as you can bring the top of your shins to the bar creating backwards momentum.

Glide Swing Toes to Bar

Starting in front support position with your arms straight and the bar even with your waist in a pronated grip. As you unlock your elbows and begin to lower yourself, lean slightly over the bar and lower until your forearms are almost parallel with the floor. Aim to touch your chest to the bar for full range of motion before returning to the top.

Straight Bar Dips

Thigh Raises

-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.

Kipping Muscle Up

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