Muscle-ups, butterfly pull-ups and front uprises. All really fun, and all requiring kipping. Trouble is, in order to perform these movements well, you are going to need a little work on the basics. One mistake I often see missed in gyms is failing to work on the hollow and arch positions before hopping up onto a bar and attempting to kip.
Kipping basically consists of two main parts while hanging on a bar. This is a hollow:
and an arch:
If you watch the video of Dave Durante closely, you’ll see that he hits both positions beautifully during his front uprise. Trouble is, to get to Dave’s level (goodluck), you can’t skip the basics. I’ve made a few videos of my favorite exercises to work on hollow and arch proficiency to help get you closer to kipping mastery.
I often put these drills into a warm-up or for conditioning toward the end of a gymnastics day. I know it’s basic but I find athletes have a very difficult time maintaining these position when performing more challenging kipping movements and if they really hammer these basic positions, everything else improves once they’re on the bar or rings.
Kippin Ain’t Easy,
How Shoulder Injuries Occur During Kipping Pull-ups and Muscle-ups
4 Reasons Why You Can’t Perform Kipping Pull-ups and Muscle-ups
Why You Should Use Crawls and Copenhagen Planks in Your Training
How to Use a Training Journal to Modify Training and Reduce Injury Risk
How to Use Auto-regulation to Boost Performance and Reduce Injury Risk
Dan Pope on the Conquer Athlete Podcast
How to Address Hip Shift in the Squat
How to Use Tempo Training for Performance and Rehabbing Injuries