Fitness
Gymnastics Kip Swing
The gymnastics kip swing uses hollow-arch rhythm on the rig to power pull-ups and toes to bar—foundation skill before high-rep metcon linking.
The gymnastics kip swing alternates hollow and arch positions on a bar or rings to store momentum for pull-ups, toes to bar, and muscle-ups. Shoulders stay active; the swing is rhythmic, not a loose leg kick.
Drill beat swings and hollow holds before linking high reps in workouts. Poor kip timing transfers load to the lumbar spine and elbows.
Common questions
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What is the first drill for learning a kip?
Beat swings and hollow-arch holds on the floor build the pattern. Add small bar swings with a coach before chasing toes to bar in timed workouts.
Related terms
Put Gymnastics Kip Swing into practice
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