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Exercises Movements, technique & proper execution

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Old 10-30-2005, 04:23 PM   #1
Sebastian Montgomery
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I'm trying to work on my kip on the high bar. I feel like I'm pretty close to getting it, but not quite making it. I find myself trying to muscle my way up to support instead of letting the momentum take me up.
Any tips? Is it a strength issue? Flexibility? Practice?
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Old 10-30-2005, 11:39 PM   #2
Alexander Karatis
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Think of your body as a chord that vibrates...You pluck the chord each time a "cycle" is about to end. PLucking means shooting the hips forward while extending the legs and finishing the movement by driving the chest to the bar and snapping the neck behind...

You then push away from the bar and come down again in a circular motion. At the lower apex of the "down" movement, you pluck the chord the again...

Check out this thread for a full analysis and search for videos-especially ones that show the movement from the side.

http://www.crossfit.com/discus/messages/22/8991.html
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Old 10-31-2005, 05:10 AM   #3
Sebastian Montgomery
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Thanks, those are great threads, but I'm not actually talking about kipping pullups.
I'm asking about a gymnastics kip: from a hang, swing to support.

http://www.gymnasticsrevolution.com/...e-Bars-Kip.htm
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Old 10-31-2005, 05:24 AM   #4
Alexander Karatis
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Sebastian-

My bad! Didn't see the "high" in "high bar". I would think that many of the same principles still apply however (regarding momentum).
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Old 10-31-2005, 11:13 AM   #5
Roger Harrell
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A kip is all about technique. Timing is critical. Also a kip is a pushing skill, not a pulling skill. Extend your glide to an open hollow. Do not pike until just after the rearward swing intiates. Then bring your toes to the bar. Compress at your hips, not your shoulders, then kip upwards and PUSH down on the bar. At no point is it anything like a pullup. If you can send me a vid I can probably help you significantly.
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Old 10-31-2005, 11:35 AM   #6
Sebastian Montgomery
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Thanks; I'll work on putting a video in the dig coaching section this week.
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