Mastering the Kip: Tips & Drills to Unlock This Milestone Skill

For many gymnasts, learning a kip is a rite of passage—marking the transition into more advanced bar work. It’s not just a skill; it’s a symbol of perseverance, timing, and body control. While kips can be frustrating at first, with the right progressions, drills, and mindset, every gymnast can get there!

Here’s your guide to conquering the kip:

What Is a Kip?

A kip is a bar skill that transitions a gymnast from a swing into a support position on top of the bar. It's all about timing, strength, and technique, not just power.

Key Muscle Groups Needed for a Kip

• Core strength for the glide and snap

• Shoulder and arm strength for the pull over the bar

• Hip flexors for a strong leg snap

• Grip strength to hold on and regrip quickly

Essential Drills to Build a Kip

1. Glide Swings

• Practice long glide swings keeping legs together and toes pointed.

• Focus on pushing your hips forward and maintaining tight form.

• Perform 10 Glide Swings in a row every time you Begin Bars as a warm up for your Kip. Make Sure to extend and do not let your feet touch the floor.

2. Pike Compressions (V-Ups or Straddle-Ups)

• Great for strengthening the snapping motion of the legs during the kip.

• Do 3 sets of 10–15 reps to build endurance.

3. Kip Swings on a Low Bar or Bar Trainer

• Swing, glide, and practice the hip lift and wrist shift even before attempting to get on top of the bar.

• Use a block or springboard to jump off of for more power

4. Resistance Band Assisted Kips

• Attach a resistance band across the low bar to assist with timing and momentum.

• It helps simulate the "pull and pop" without full body weight.

5. Jump to Front Support (From Block or Mat)

• Practice catching the bar and shifting your wrists to support position.

• Builds muscle memory for the finish of the kip.

Coach’s Tips for Kip Success

“The kip is all about timing. It doesn’t need to be powerful, just smart. Tight legs, strong arms, and a quick snap will get you there.” – Coach Dizzle

• Be patient. Most gymnasts don’t get their kip overnight.

• Film yourself or ask your coach to break down your timing.

• Condition consistently. A stronger core and arms make a huge difference.

• Focus on your wrist shift. That quick regrip at the top is often the missing link!

Mental Side of the Kip

• Don’t get discouraged—everyone struggles at first!

• Celebrate small victories, like a higher glide or stronger cast.

• Trust the process and stay consistent.

Need Help? Join Our Bar Clinics!

At Freehold Elite Gymnastics, we host bar clinics and private lessons for team gymnasts looking to master the kip and other key bar skills. Ask your team coach about joining a session or scheduling a 1-on-1!

KIP PROGRESS TRACKER

Name: ____________________     Start Date: _______________

Skill Progress Checklist

Check off each skill or strength goal as you consistently complete it:

Skill/Drill	Goal Met?	Notes / Date Achieved
10-second long glide swing	☐
Straight leg V-ups x 15	☐
3 sets of 5 kip swings	☐
Strong snap and hollow hold	☐
Kip with resistance band	☐
Jump to front support with wrist shift	☐
Kip spotted by coach	☐
Kip to high bar (with mat/block)	☐
Kip unassisted	☐
Kip consistently x 3 in a row	☐

Strength Tracker

Record your progress weekly:

Week #	V-Ups (reps)	Hollow Hold (sec)	Push-Ups	Chin-Ups
1
2
3
4
5