Glide Kip

Introduction

Technical kip version from low hang, fundamental skill in artistic gymnastics.

Anatomy and Muscles Worked

• Primary muscles: lats, abdominals, technical coordination

Step-by-Step Instructions

1. Hanging in low position, body extended.
2. Glide feet toward bar.
3. Perform kip by pulling bar to hips.
4. Mount to support position.

Recommended Sets and Reps

• 5 to 10 attempts

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Supervision recommended for beginners. Skill requiring many repetitions.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.