September Challenge – Midline Control to Improve Your Kip

The goal this month is to improve midline control and strength in order to improve your kip during movements like pull-ups, toes to bar, muscle-ups and HSPU. A lot of times (myself included) we end up swinging on the bar or allowing our butt to relax on the wall during HSPU. This means minimal midline control, and creates a very inefficient movement that can lead to problems down the line. The kip should be working your entire body, and if you are swinging or your butt is relaxed on the wall during HSPU it usually means you are using all upper body. If you’re using all upper body you’re going to burn out quickly and possibly cause some overuse injuries. So the plan is to practice 2 movements which I have demonstrated in the video below:

These movements will be done daily, following this program that’s based off a friend who tried a similar challenge last month. She was doing v-ups on a SUP board by the end, so needless to say she progressed!

Week 1: 4 sets of 4 v-ups & hollow-superman (each side, meaning rolling right and left from center equals one rep)

Week 2: 4 sets of 7 ” ”

Week 3: 4 sets of 10 ” ”

Week 4: 4 sets of 12 ” ”

* I encourage you to try these after a workout as well so you can test your control when you are fatigued

Then, whenever you have a pull-up bar handy practice this Kip on the bar movement that Carl Paoli describes below to help translate your new control/strength into the specific movement.

http://gymnasticswod.com/content/bar-kip-progression

Post any questions in the comments and good luck! I’ve already seen the progress with this challenge with myself and the athletes I’ve worked with so I’m excited to hear how it goes for all of you!!

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