Kip Swings

One thing that I think is very important for people to know is that the Hollow and Arch (or Superman) positions are extremely important. This is especially true when trying to master the gymnastics movements for CrossFit.

A great example of this is the Kip Swing. It combines the Hollow and Arch while hanging from the bar to create power that can be transferred into Pull-Ups, Muscle Ups, or Toes to Bar.

In CrossFit, we try to be as efficient as possible, so if you master the Kip Swing and learn how to make it work for you, you will be much more successful. Using your hips in the gymnastics movements will take some of the stress off your upper body which tends to fatigue first. So master the Kip Swing and notice other hanging movements becoming easier.

Here Are The 7 Steps You Need to Know For Kip Swings

1. Jump up to the bar with hands just wider than shoulder-width apart, shoulders engaged, and head neutral.

2. Engage your abs so you are in a hanging Hollow Body position.

3. From here, you will tighten your lower back.

4. You will then end up in a hanging arch.

5. Once again squeeze your abs so you are back in a hollow.

6. You will repeat this sequence for the designated number of reps.

7. Make sure your shoulders remain engaged and your eyes forward throughout the entire movement.

Видео Kip Swings канала Kari Pearce