Kip-Up Tutorial - The Best Way to Learn to Kick Up from the Floor

[@_johnvalentine]

Am I the only one that’s impressed that he’s doing this not only in jeans but with his shirt tucked in and it stays tucked in! Now, that’s Jean-Claude Van Damme smooth!

[@jonnyardan8446]

Hahahaha! So true brother!

[@gmbfit]

When you've got it, you've got it ;)

[@sashacooper9326]

Absolutely love this breakdown. I've almost learned the muscle up, and was wondering what I was going to try next. Now I know!

[@lepanda8300]

The timing on this tutorial was perfect! I’ll be hitting the kip-up today through Vitamin. I’ve never been able to land it before but we’ll see how we go. Cheers 👍

[@gmbfit]

Hope it helps - just keep at it :)

[@blackwingvisuals5017]

Best channel out there with almost no subs wake up world!!!

[@gmbfit]

Much appreciated :)

[@blackwingvisuals5017]

@@gmbfit you are welcome :) glamorous gets subs that's why most people who look good don't have functionality in there physique! Basics are what we need to do over and over! No short cutting! Quantity not quality is not the way to go. Yhe truth is a totally different kettle of fish and training :) There are not that many exercise truthers out there I get my dose of truth here on this channel and for more traditional body and strength training I subscribe to Victor Costa! Thanks guys ..

[@Grottosays]

I’m working on it. Doing “Sequences” 3 times a week since end of December. I can do the plow and bridge a little, but haven’t got to be able to kick down with my feet yet and put it together with the bail. I’m making progress though with consistency. Thanks

[@gmbfit]

Right on - keep at it!

[@Swashbuckling13]

Wow that was so excellent and approachable!

[@gmbfit]

Glad to hear that :)

[@Kheluar_mk]

Thank you! ≧∇≦

[@jwerner294]

Great content as always. Only the kip up tutorial link is not working.

[@jwerner294]

Thanks for the link update

[@mr.broccoliwarrior9303]

This tutorial is great!

[@gmbfit]

Thanks! Hope it's helpful for you.

[@osifig01]

I could do this when younger. Now im all stiff and my mobility is poor. Ive just started Elements and am focusing more on mobility and stretching while trying to maintain strength....trying to get back to that bboy agility/mobility i used to have.

[@gmbfit]

A lot of us have been there too... we take it for granted that things will stay easy, and if we don't pay attention, we get stiff and tight. But you're doing something now that's gonna help, so keep going :) Small steps in the right direction add up.

[@claudesaint-sollieux256]

Hi hi hi... The same for me! It Just to find again the exact moment of coordination because I am strong enough and my agility is not so bad. May be not interested enough?? 🤔🤔🍻🍻?? 😂😂

[@aidenbromaghin7303]

Thanks for the tutorial! Can we get a similar one for the fallen leaf roll?

[@gmbfit]

I have no idea what that is, but I enjoy California rolls and spring rolls.

[@angelaleija8281]

Thank you so much for this!!!

[@gmbfit]

Right on - glad it's helpful :)

[@scotniver7180]

Thanks for the tips.. I could do these as a teenager.. Now 65 , I want to re visit the kip up

[@gmbfit]

You focus on that base of strength and mobility... then the skill progression will be pretty easy to get with some practice :)

[@scotniver7180]

@@gmbfit Roger that !

[@fiona36b]

My new goal!

[@freddyshynez8813]

Smoove asf Kip

[@sashacooper9326]

What muscles does this primarily work, btw?

[@gmbfit]

Most of them

[@TheStrongVirus]

Still stuck at actually making my shoulders leave the ground well. Pushing up with my arms only seems to lift my shoulders off the ground but there’s no momentum behind my chest to my legs, just legs to chest. If I push off with all my might the closest I’ve come to it is having one foot on the ground and having to walk backwards nearly bridged in order to get my torso upright. Otherwise my shoulders rarely leave the ground and I really can’t sit upright after pushing off. Is there something that helps with that?

[@TheStrongVirus]

I looked at your site, very detailed. I’ve been doing martial arts and things for years but people are normally amazed at how I can’t do simple things but can do extraordinary things with ease and without being shown. It seems because of my hyper mobility, I will not be able to beat the ground in power when pushing off with my arms as the angle will partially dislocate either of my arms at the shoulder, even to an extent I can’t feel. Weakening anything I do no matter how much force I put in. My hips dislocate out to the side, meaning if I rotate while doing a kip up I’ll instantly bridge onto one knee. Which I can sort of roll up from. But this is all things where if I’m thrown I can roll and stand up on my feet really creepily without using my arms, like a shoulder cartwheel, or standing up from your plow position by rolling onto my feet on my extended legs coming up like a creepy reverse bow. Dang that’s rough, I’ll still do it… maybe I’ll figure out a way without pushing off the ground with my hands. May with my legs bowed near crossed… Who knows…

[@gmbfit]

We have a ton of hypermobile coaches and clients too. You have to build stability and control in basic movements and positions. This is very common in people who do martial arts or dance and have built the capability to do a certain selection of specialized movements well. But you seem not to have developed a more generalized movement skill, which is why you struggle with moves that are outside your training.

[@nsanenthembrane]

Do you have any suggestions for pushing hard into the floor? My hands fail to push hard in that position. I have the same problem attempting my back bends

[@dixcee1]

Have a look at the GMB video “How to get the bridge in 6 progressions”. Hope this helps.

[@elijahramirez2017]

Obligatory, I'm not an expert, but this was a thing I dealt with. What helped me was making sure I was aligned correctly and not letting the elbows flare out. It may just be a strength thing so I also cross-trained with calisthenics to make sure I had good arm and shoulder strength. I hope this helps!

[@gmbfit]

Mostly, and you're gonna hate this, it's a matter of practice. The bridge practice another commenter mentioned will help you get more comfortable in that position, and that's a good start. You'll notice that this is *not a normal position* so you can expect that it will not come naturally to you. Keep at it.

[@gmbfit]

Elbow flare can be a big power leak on this one, for sure.

[@nsanenthembrane]

@@gmbfit thank you!

[@Jay-qs2mb]

I'm interested in trying your programme.I heard that if you train exclusively with rings you have to train most days in order to get the required volume to gain significant muscle mass gains in a reasonable amount of time in comparison to traditional resistance traing training at a gym. Is this true? 4 days per week is my max I can commit to.

[@gmbfit]

"Rings" and "traditional resistance training" are both extremely broad things. But if your goal is significant muscle mass gains, you should probably be lifting heavy weights.

[@GForce4]

Is it normal for your belly to get in the way of the plow? I can't lower my knees as I feel my stomach jamming

[@gmbfit]

If your belly is large, then that might be normal for you.

[@GForce4]

@@gmbfit Im not super skinny but my belly isn't large so im not sure whats going wrong

[@gmbfit]

@@GForce4 Could just be a matter of relaxing into it then. Exhale as you let the knees drop and give it time.

[@ala4fadeel]

Hahaha. Time to shed some weight

[@johnlozauskas778]

I think I pulled a muscle in my back when he, not me, started doing the plow. This is one of the videos that break or down. I know I can do the roll back and forth.

[@RudySeballos]

How do you do a kick up i tried but i never land on my feet

[@gmbfit]

Keep practicing. Build your strength and flexibility.

[@RudySeballos]

But im trying to not hurt my back but i always hurt my back

[@RudySeballos]

I tried to push myself up but i never land

[@lavigutz]

hi, I just have a small question. I am a 13 year old trying to do a kick up. I tried all of your videos, but I still can't do it! do you have any special tips for me? or an online class you recommend? thanks a lot.

[@gmbfit]

I recommend building your strength and flexibility. It's not only a "trick" to learn; you have to have the strength, mobility, and coordination too.

[@RudySeballos]

Im 13 to but i cant do it either

[@smarttoaster9552]

Why should you lern the Kip-Up? For what do you need this?

[@gmbfit]

Learn it because you want to. If you don't need it, move on.

[@misoginainternalizadaopres7131]

Is a cool transition that doesn't require lots of strenght, how can it get better?

[@rg-pq1kb]

"first assume the plow position"... no comment

[@gmbfit]

No comment, but here you are commenting. Right. Gotcha.

[@rg-pq1kb]

@@gmbfit I can neither confirm or deny that I commented or have “assumed the plow position”

[@gmbfit]

I mean, who hasn't?

[@MarxGen2408]

I don't bust my back, I bust my knees

[@NateHill-c3w]

Why is there a sign that says “Giant MeatBalls” 🤨

[@gmbfit]

That's name of our company, GMB. 😉

[@garybrown9719]

My grandkids would have fun with the kick Ill wait for awhile got to get in better shape When i do sprints my hamstrings get tight then my back goes out Im 57 and my backs out

[@gmbfit]

This might be helpful for you: gmb.io/spine/

[@ReyRestore]

Always thought I was too old to learn this

[@gmbfit]

Probably not ;)

[@johncurran4817]

It's called a KIP up

[@gmbfit]

it's called a few different thing, depending on context. kip up is the most common. some people say kick up. it's also a floor kip. names are not written in law, so feel free to use whichever you like best.

[@sarahshulman2086]

Recently i might learn how to do a kip up at a karate themed birthday party

[@gmbfit]

Sounds like fun!