How to Teach a Kip
The kip is the hardest 'easy' skill in gymnastics. A clear teaching progression — glide, hollow, snap to the hips — plus the drills that build it.
The kip frustrates more gymnasts than almost any other skill. The secret isn't strength alone — it's timing and body shape. Here's how to teach it.
Prerequisites first
Before the kip, an athlete needs a strong glide swing, a tight hollow, and enough core and grip strength to pull the bar to the hips. Rushing the kip before the glide is clean just builds a bad kip that's hard to fix later.
The teaching progression
- Glide and extend — a long, stretched glide with toes to the bar at the front end.
- Toes to bar — from the glide, bring the toes to the bar and hold the shape.
- Snap to the hips — pull the bar down the legs to the hip crease, fast, finishing in front support.
Go-to drills
- Glide-and-snap on a low bar with a spot at the hips.
- Kip pullover progression to feel the finish position.
- Leg-lift and toes-to-bar conditioning to build the pull.
Coach's FAQ
Why can't my gymnast get their kip?
Most often it's timing and shape, not strength — a sloppy glide or late toes-to-bar. Clean up the glide first.
What strength helps the kip?
Hollow holds, leg lifts, toes-to-bar, and grip endurance all build the pull to the hips.
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