Unlocking the Glide Kip in 3 Days

How to do a Kip on Bars in 3 Days
How I learned how to do a glide kip by watching YouTube videos about kipping and glide kips, and visualizing the “pulling on pants” movement

Here’s a list of the videos I watched to learn how to do a kip on bars:

How to Kip ? Useful drills & Training tips for learning Kip 【Gymnastics】
   • How to Kip ? Useful drills & Training tips...  

How to Do a Kip Drill | Gymnastics
   • How to Do a Kip Drill | Gymnastics  

How to Do a Kip Drill | Gymnastics
   • HOW TO DO A KIP  

the glide kip up gymnastics like to muscle up calisthenics (swing form)
   • the glide kip up gymnastics like to muscle...  

Gymnastics Bars Tips and Techniques - The Glide Kip Part 1 - Coach Mary Lee Tracy
   • Gymnastics Bars Tips and Techniques - The ...  

How to do the Glide Kip on Bars - Gymnastics Tips from Coach Amanda Borden
   • How to do the Glide Kip on Bars - Gymnasti...  

GymnasticsHowTo: The Glide Kip
   • #GymnasticsHowTo: The Glide Kip  

On the high bar, the glide kip is a foundational skill in gymnastics that allows the gymnast to transition from a hanging position to a support position above the bar. Here’s a step-by-step breakdown for performing a glide kip on the high bar:

1. Starting Swing: Begin in a hanging position with your hands gripping the bar, arms straight, and body extended. Swing forward with your legs together and extended.
2. Glide Phase: As you swing forward, keep your body tight and extend your hips to maintain a streamlined position. Your legs should be in a slight pike position.
3. Initiate the Pull: At the end of the forward swing, pull your toes up towards the bar while simultaneously pulling with your arms. This will initiate the upward motion.
4. Hip Action: As your toes approach the bar, thrust your hips upwards while continuing to pull with your arms. This helps to get your body over the bar.
5. Finish in Support Position: Once your hips are above the bar, push down on the bar with your hands to straighten your arms and bring your body into an upright position above the bar. Your legs should finish straight and together.
This move requires a combination of strength, timing, and proper technique. Practicing each component separately before combining them can help in mastering the glide kip.

The glide kip is considered a challenging skill, especially for beginners in gymnastics. The difficulty arises from several factors:

1. Strength: It requires significant upper body and core strength to perform the pulling and hip thrusting actions effectively.
2. Timing and Coordination: The move involves precise timing and coordination to transition smoothly from the swing to the pull-up and hip thrust. Synchronizing these actions is crucial for success.
3. Technique: Proper technique is essential. Each phase of the glide kip must be executed correctly to achieve the necessary momentum and positioning.
4. Practice: Mastering the glide kip takes consistent practice and repetition. Even for those with a solid fitness foundation, it can take weeks or months to perform it fluidly.

For gymnasts, it's a fundamental skill that often serves as a building block for more advanced routines. For those new to gymnastics, it represents a significant milestone in their training.

Location: Hibiya Park Calisthenics Area, Tokyo, Japan

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