Kip Extension
In order to do a Kip Extension, it's important to have the Inverted Hang (a front lever progression) under your belt. A solid core and posterior pelvic tilt will allow for the body line, while strong lats are required for holding one's self in place. The added movement in Kip Extensions requires your transverse abdominis to hold core compression all the way to the bottom of the movement and back up. The athlete who performs this correctly will work the entire core, as well as the muscles in the upper back and shoulders needed to hold a body lever.
- Type Of Exercise: Strength
- Muscles: Abdominals, Lats
- Difficulty: Intermediate
- Equipment: Pull-up Bar
How To Kip Extension
- Begin hanging on a pull-up bar and press your legs up overhead.
- As you invert, completely straighten your elbows and knees and achieve a posterior pelvic tilt (PPT).
- Depress your shoulder blades to engage your lats and keep your thighs just off of the bar.
- From this start position, slowly lower your legs down by piking at your hips.
- Keep your elbows locked, legs close to the bar, and continue to descend until your feet touch the bar between your hands.
- Pause briefly and then reverse the motion, extending back to the single bar inverted hang.
- Repeat for reps.
- Exercise: Single Bar Inverted Hang
- Type of Exercise: Strength
- Muscles: Abdominals, Lats, Chest
- Difficulty: Moderate
- Equipment: Pull-Up Bar
- Exercise: Negative Front Pull
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Abdominals, Lats
- Difficulty: Intermediate
- Equipment: Pull-Up Bar
