How to Do a Kip on a Bar

In gymnastics, a kip represents a difficult, yet essential skill. First the gymnast swings forward into a pike position. At the farthest part of the swing, the gymnast brings her toes to the bar. Once swinging backward, quickly pulling down on the bar downward makes the gymnast rise upward ending with her hips supported on top of the bar. Although the move sounds simple enough, the strength and skill needed for the kip exceed many gymnasts' abilities. Certain training methods help individuals learn this skill one step at a time.

Things You'll Need

  • Gymnastic short rope
  • Bar
  • Spotter
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Instructions

    • 1

      Strengthen important kip muscles off the bar. No gymnast can perform a kip without proper muscle strength. Push-ups and dips help strengthen the arms and core muscles needed for the ending position on top of the bar. Another exercise useful for the kip involves laying on the floor with arms extended over your head and legs straight out. Lift your head, arms, and legs off the ground about four inches. Then, rock your body like a rocking chair to strengthen core muscles.

    • 2

      Hang a short rope from the bar. This common gymnastic bar tool resembles a little trapeze below the main bar. Students use the short rope for extra foot support when first learning the kip. It helps them master the motions of the kip without all the strength requirements. Repeat this step and the strengthening exercises over and over before moving to more advanced training.

    • 3

      Try performing the kip without the short rope. Some people don't begin this step until months into their training. Make sure to use a trained spotter to prevent injuries. Begin one step at a time. First, practice the pike swing and the motion of lifting your feet to the bar. Then, practice pulling down on the bar quickly to swing your body around and end with your hips on top.