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Exercises Movements, technique & proper execution

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Old 04-16-2006, 12:10 AM   #1
Chuck Pelowski
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How do you kip yourself up off of the floor (as in the 4-15 WOD)?
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Old 04-16-2006, 12:20 AM   #2
Kalen Meine
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Lots of practice looking like a seal on muscle relaxants ;-) I suck at them, but the motion really does look a fair bit like a kip on a bar- hips dynamically forward, off the ground, and snap your heels back, while sitting up as fast as possible. Thinking about the first part of the motion as a two legged kick to waist height might also help. But mostly, just screw around for a while where no one can watch, and the carpet is soft.
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Old 04-16-2006, 04:46 AM   #3
Jesse Woody
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It's all about working the coordination. Just like a kipping pullup, you have to work to coordinate the drive or your hips/feet with the flexion of your torso. It just takes practice. Go out in the yard and get to it!
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Old 04-16-2006, 05:19 AM   #4
Daan Smit
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I taught myself in a few hours, really frustrating cause my friend got it in a few minutes. Anyway, here's a tutorial: ing_kip_up.htm
Good luck!
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Old 04-16-2006, 09:56 AM   #5
Chuck Pelowski
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Wow. Good link. Thanks Daan
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Old 04-16-2006, 09:59 AM   #6
Johan Nederhof
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Hallo Daan,
I live in Rotterdam. If you are interested, maybe we can meet and do a couple of wod's. I know there is a crossfitter in Leiden. Let's meet.

my email:
tot ziens, Johan
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Old 04-16-2006, 05:15 PM   #7
David Wood
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It's a little late now, but there's an excellent view of the "kip up" (floor to standing) at Roger Harrell's "Drills and Skills" page:



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Old 04-16-2006, 08:55 PM   #8
Dan Strametz
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Great Video. Using the hands is a hugh help.
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Old 04-17-2006, 09:26 AM   #9
Brian McCarrie
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Not bragging, but this is one of those things that I could always do.

Here's how you do it. Practice on a hill. With you feet at the lower part and your head at the higher part do a kip. Remember it's all in the explosive hip and leg power. Many people try and try but fail because they think the power comes from the push of the hands. This is not true. In fact, if you have enough explosive power in your hips and legs, you don't even need your hands.

So anyway, start on a hill. Once you get it, move down the hill a bit where it's a little flatter. Keep on moving down the hill until you're on flat ground and Viola!

One last thing, try to explode outward like on a 45 angle away from your body. Many people have good explosive power but they explode upwards and are destined to land flat on their backs every time. Use your hips and legs and explode out not up.
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Old 04-17-2006, 09:45 AM   #10
Roger Harrell
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Really aim to get it so that you can finish in a full stand rather than a squat. Explode off the floor allowing your shoulders to open up and your head to relax back a bit. Ideally you should be able to push to full extension before your hands leave the floor. This will make it a much more dynamic athletic movement.
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