The kip is a fundamental skill in gymnastics, commonly performed on the uneven bars in women’s gymnastics and the high bar in men’s gymnastics. It allows gymnasts to transition from a hanging position to a front support on the bar using strength, technique, and momentum. Before attempting the kip, gymnasts should develop the necessary strength, flexibility, and coordination through progressive drills. Below is a step-by-step guide to the essential drills that will help build the foundation for a successful kip.

1. Hanging Strength Drills

Since the kip begins from a hanging position, gymnasts must develop grip strength and upper body endurance.

Hollow Body Hang

• Hang from the bar with arms fully extended.

• Engage the core and maintain a hollow body position (slightly rounded back with tight abs).

• Hold for 10–30 seconds, focusing on control.

Active and Passive Hanging

• Switch between passive hang (relaxed shoulders) and active hang (shoulders engaged and slightly shrugged up) to develop scapular strength.

Leg Lifts

• While hanging, lift straight legs to a horizontal position, then lower with control.

• Progress to toes-to-bar for increased difficulty.

2. Glide Swing Drills

The glide swing is a crucial component of the kip, as it generates momentum to transition into the skill.

Glide Swing on Low Bar

• Start in a pike or straddle position and push off the floor into a smooth glide.

• Keep legs straight and core engaged.

• Focus on a controlled return without excessive swinging.

Glide with Resistance Band Support

• Attach a resistance band under the bar and place feet on the band.

• Practice gliding back and forth to develop muscle memory while reducing the load on the arms.

3. Leg and Hip Action Drills

Strong and coordinated hip flexion is key to successfully bringing the feet to the bar.

Lying Leg Lifts with Kip Motion

• Lie on your back with arms extended overhead.

• Bring toes toward hands while keeping legs straight.

• Add a small hip lift at the top to mimic the kipping action.

Pike Compression Drills

• Sit in a pike position and attempt to lift legs off the ground using core strength.

• Hold for a few seconds and repeat for endurance.

4. Hip Drive and Extension Drills

Once the feet reach the bar, the gymnast must execute a quick hip thrust to transition into support.

Glide Kip with Spotting Block

• Place a block behind the gymnast. After lifting feet to the bar, push the hips forward against the block to simulate the kip motion.

Hip Thrust on Mat or Wall

• Lie on your back with feet against a wall.

• Quickly thrust hips upward to mimic the kip motion.

5. Assisted Kip Drills

To combine all elements, gymnasts should practice assisted kips before attempting the full skill independently.

Banded Kip Drills

• Use a resistance band looped around the bar to assist with the pull-up and hip drive.

• Perform the kip with the band providing support, gradually reducing assistance over time.

Coach-Assisted Kip

• A coach can provide manual support at the hips to help guide the movement.

• This allows gymnasts to focus on technique while building strength.

Final Step: The Kip

Once these drills are mastered, gymnasts can attempt the full kip. It may take many repetitions to refine the timing and technique, but consistent practice with these drills will lead to success.

By focusing on strength, coordination, and proper technique, gymnasts can develop a smooth and efficient kip, setting the foundation for more advanced bar skills.