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abelson · Joined: 26 Dec 2005 Posts: 113

I just turned 48. I can still do the splits on both sides after warming up and good form back bends going down and up a wall. What strength and flexibility exercises should I do to prepare for a kip and a back handspring? My quickness is obviously a little less than it was in high school but I still have a high degree of strength. Marc

TipGuy · Posted: Sat Jan 08, 2011 9:38 am Post subject:

A kip requires two things. Strong hip flexion (hip flexors, quads, abs) and a strong push down on the bar (lats predominantly). Work a ton of V-ups and hollow rocks. Work pull ups where you think about pushing the bar down in front of you rather than pulling yourself up.
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abelson · Joined: 26 Dec 2005 Posts: 113

what about preparatory exercises for a kip from the floor?

Levski · Joined: 14 Nov 2003 Posts: 949 Location: USA

Bridges, and kip press to HS (laying down on your back folded in pike, arms by ears (like in a backward roll), dive your legs up and push up to HS)
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Slider · Joined: 01 Mar 2006 Posts: 15

Should you not be able to flex back and open your hips well, before kipping?

Coach Blair · Joined: 09 Jan 2003 Posts: 1492 Location: Bay area/Sacto

For a floor kip, yeah. But if you can bridge fairly decent, your probably ready.

One of my kids, Erik who had a terrible bridge could still work on a floor kip. He was Mr. Inflexible but he could swing rings and high bar alright (thus he could pike and flex his hips). He could not cast very well out of a basket on rings but i think that was mainly a fear issue.