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Gymnastics/Kips on bars in gymnastics.
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Question
Hello .I am currently level 6-7 im 13 but .I was wondering if you have an conditioning tips or exercises to get the kip on bars faster?I don,t have a coach at the moment due to financial reasons .I can get to a gym for open gym twice a week if that helps .
Hi Jasmine,
I am glad to help you. The exercises I recommend are leg lifts with ankle weights and the weight exercise called the lat pull with arms parallel. Those are the two basic important strengths in the kip. For the leg lifts…I would start with by doing 50 with a one pound ankle weight on each ankle. I would work the repetitions up to 100. The lat pull downs will help tremendously with pull the bar down during the kip action. Work towards pulling your body weight down. Be patient with the exercises and respect the strength it takes to achieve. I wish you the very best and take care – Jack Leonard
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Answers by Expert:
Jack Leonard
Expertise
Former 5 time Natl. Tumbling Champ, 3 time Natl. Vaulting Champ, Natl. Floor Exercise Champ; Ass`t coach of Dominique Dawes for 6 years; Owner/Director/Head coach of Kauai Gymnastics Academy on the island of Kauai in Hawaii; Retired Physical Ed teacher; Childrens Fitness Expert; Expert Consultant for gymnastics litigation; Retired Mens & Womens HS Gymnastics coach for 32 years. National coaching honors for Men in 1981 & Women in 2001.
Experience
I value the following awards because they were given by acknowlegement through my peers: The Nissen/Grissold Award given to the outstanding Tumbling and Tramp Athlete(1972), National High School coach of the year in 1981 for men and 2001 for women, 10 time County Coach of the Year. Medal Award given at the first World Tumbling Championships in London, England for dedication to the sport. Lastly, having the opportunity to coach Wes Suter(1988 Olympian)in his intermediate years and Dominique Dawes(1992 & 1996)
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