HOW TO- Do a Kip!

Step1
Start by adjusting the bar to chest height. This is too low for competition, but it will enable you to learn the kip easier.

Step2
Face the bar and grasp it with both hands. Your starting position should be arm’s length from the bar. Beginning gymnasts make the mistake of starting too close to the bar, throwing off their body position in the glide.

Step3
Jump or take a little hop and bring both of your legs forward into a glide, keeping them straight and together as you swing. Your body will be in a relaxed “open pike” position at the beginning of your swing.

Step4
Stretch your body out at the ending point of your glide. When done correctly, your body will complete the swing at a 45-degree angle from the floor. Push your hips slightly upwards, not so much that you arch but enough that your body stretches out completely.

Step5
From there bring your toes up to the bar. This is a quick movement and your abdominal muscles need strength to accomplish it. The trick is to pike, bringing your insteps to the bar while your body is still at the end of your swing.

Step6
Pull the bar towards your hips, keeping it against your legs the entire time and with a hollow body. This should be a quick movement propelling your body around and up. Pretend the bar is a pair of pants and that you’re pulling them on. This pull must accompany your body’s return swing in order to mount the bar.

Step7
Push yourself up tall on the bar as your upper body completes the mount.


A kip is a very difficult skill. Some gymnasts take longer than others to get it and it takes a great amount of strength.

Gibson Athletic sells uneven bars for in gym and at home use. From preschool single bars to AAI ELITE uneven bars we can assist you in selecting the right product for your needs. For more information visit www.gibsonathletic.com or call us at 1-800-275-5999.