CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 04-30-2006, 02:58 PM   #1
Rob Barnum
Affiliate Rob Barnum is offline
 
Profile:
Join Date: Nov 2005
Location: San Francisco Bay Area  Ca
Posts: 10
After having done inverted burpees for the first time a few weeks back, I've been really trying to nail the 'kip' up to standing. As of now, I'm just rolling back (with arms behind my head) and pushing off while kipping. The result, however, is me landing with my feet on the floor and slamming my back against the ground. Am I just not getting enough height? Or...? If anyone knows how to do these and can walk them through for me, I'd be thrilled.
  Reply With Quote
Old 04-30-2006, 03:15 PM   #2
Jesse Woody
Affiliate Jesse Woody is offline
 
Profile:
Join Date: Jul 2005
Location: Orange  Virginia
Posts: 915
It could be a combination of things; not a strong enough hip extension, not forcefully driving your legs up before reaching for the ground or just not enough practice of the coordination in order to get them all timed right. Keep pracitcing and find a place that will prevent injury while doing so!
  Reply With Quote
Old 04-30-2006, 03:29 PM   #3
Rob Barnum
Affiliate Rob Barnum is offline
 
Profile:
Join Date: Nov 2005
Location: San Francisco Bay Area  Ca
Posts: 10
Thanks, Jesse...I think it's mostly coordination. Like with Handshand pushups, I've noticed that I have some sort of fear that causes me to tense up rather than follow through with the full motion. But, I wanted to make sure there wasn't some 'trick' I was missing.

My basic understanding of the action is that you kip up as high as you can, rolling yourself forward with your abs and hip flexors so that you can land with your feet somewhat underneath you.
  Reply With Quote
Old 04-30-2006, 03:56 PM   #4
Jesse Woody
Affiliate Jesse Woody is offline
 
Profile:
Join Date: Jul 2005
Location: Orange  Virginia
Posts: 915
That's pretty much it, and there aren't any tricks that I know of, it's just a matter of getting the hang of the coordination and committing to the movement, just like you said. If you freak out half-way, you're not giving yourself a chance. Maybe Roger or another of the gymnastics crowd will chime in with some training tip, but everybody I've know of to learn it just found a padded surface and tried it as many times as it took to get it right!
  Reply With Quote
Old 04-30-2006, 05:41 PM   #5
Ryan Atkins
Member Ryan Atkins is offline
 
Ryan Atkins's Avatar
 
Profile:
Join Date: Feb 2003
Location: Racine  WI
Posts: 925
Hi Rob,

One thing that might help is to focus on throwing the arms forward as quickly as possible after the initial push off - it'll help to get your momemtum traveling up and forward more quickly than just pushing off the ground by itself and allows for a quicker, more dynamic abdominal contraction IMO.

Hope this helps,

Ryan
  Reply With Quote
Old 04-30-2006, 05:46 PM   #6
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Push with your hands and kick with your legs at the same time and focus on "rotating" around you hips as your legs go down and your torso goes up. If you can practice kips on parallel bars or high bar, it is basically the same motion with your legs as it is on those two apparatuses.


Ryan, the guy doing the rings handstand in your picture is too arched! Well, unless he is going for an inverted cross. :-)

(Message edited by braindx on April 30, 2006)
  Reply With Quote
Old 04-30-2006, 06:08 PM   #7
Ryan Atkins
Member Ryan Atkins is offline
 
Ryan Atkins's Avatar
 
Profile:
Join Date: Feb 2003
Location: Racine  WI
Posts: 925
:lol:
Would it be OK if he was just at the rear apex of his swing? Seriously, I'm not sure what he's going for, but I AM sure that the drawing was available for download for FREE!
  Reply With Quote
Old 04-30-2006, 09:09 PM   #8
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Haha, nah it wouldn't be OK at all! The only time you really need to arch for a position on rings is right before you tap for back giants and in an inverted cross. So I don't really know what he's doing either! :crazy: Just thought it would be funny to comment on, hehe.
  Reply With Quote
Old 04-30-2006, 10:49 PM   #9
Blair Robert Lowe
Member Blair Robert Lowe is offline
 
Blair Robert Lowe's Avatar
 
Profile:
Join Date: Aug 2005
Location: Sacramento  CA
Posts: 7,948
There was a thread after that inverted burpee/floor kip WOD that went over some tips on them.
http://www.crossfit.com/discus/messages/22/22969.html

I actually thought I posted on some tips in that thread, but apparently I didn't.

Shoot your toes up and slightly forward. Ideally you won't really have to worry about bending at the waist when you land, since you should be in a stand with your hips and chest open just like the landing of a front handspring.
If you shoot up to much, you won't be able to catch it right to land. You could also practice these with a gravity assist by laying on a gymnasts wedge mat/cheese or some height that will allow your feet to land lower than your starting position. ( Be it a bed or panel mat, or whatever. )
  Reply With Quote
Old 05-01-2006, 08:05 AM   #10
Brian McCarrie
Member Brian McCarrie is offline
 
Profile:
Join Date: Sep 2004
Location: Colorado Springs  Colorado
Posts: 115
I've attached a progression of how I learned to kip. Landing flat on your back is very common. Try to remember to explode those legs outward not up and give a little push with your hands.http://www.crossfit.com/discus/messages/22/23781.gif
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Inverted Burpees video Lincoln Brigham Workout of the Day 2 04-15-2006 04:29 PM
Rope climbing... inverted Ian Holmes Exercises 18 11-19-2005 06:05 PM
What's a Burpee Jerry D. Stephenson Exercises 6 11-09-2005 10:07 AM
Gymnastics is inverted weightlifing... hmmm Simon Callander Exercises 11 10-20-2005 11:39 PM
Straight arm pull to inverted hang? Jay Edvardz Exercises 3 12-02-2003 03:16 PM


All times are GMT -7. The time now is 08:53 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.