Gymnastics
Glide Kip Breakdown
Sequence the glide, toe drive and pull for a reliable kip
10 min
3 x 5 glide kips (spot as needed)
Intermediate
Why this drill
Builds toward sequence the glide, toe drive and pull for a reliable kip.
Instructions
- 1Glide out long with straight arms, legs extended in front.
- 2Bring your toes to the bar as your hips rise — 'toes on, knees in'.
- 3Pull your hips to the bar and snap your wrists over the top.
- 4Finish in a tall front support, then reset and repeat.
What to focus on
Waiting for the toes to reach the bar before pulling.
Recommended reps
3 x 5 glide kips (spot as needed)
Common mistake
Pulling early with bent arms before the legs finish the drive.