The kip up is a fun little way to get back to your feet. Much quicker and less awkward than having to get up from your knees. With a bit of conditioning and some practice, it can be easier too!
When I was in Martial Arts doing falling drills and such, it was the only way I'd bother getting up. The old fashioned one leg at a time just felt so cumbersome in comparison. While everyone else was fumbling around, huffing and puffing back to their feet, I had already been up and onto the next drill before they were even halfway to standing. Here's a demonstration and a brief tutorial to give you an idea of the basic premise.
When I was in Martial Arts doing falling drills and such, it was the only way I'd bother getting up. The old fashioned one leg at a time just felt so cumbersome in comparison. While everyone else was fumbling around, huffing and puffing back to their feet, I had already been up and onto the next drill before they were even halfway to standing. Here's a demonstration and a brief tutorial to give you an idea of the basic premise.
Conditioning
Overall, I'd say the kip up is about 75% skill and 25% conditioning. This becomes especially apparent once you already have it down. While learning however, there is a slight risk of injury if you have any weak links. Since this is Kaze Fitness, we must cover all the bases. So, lets focus on what and how you need to train to attain the level of fitness to qualify.
Wrist Flexibility
For the standard kip up you will be using your hands to help you push your way up. This means your wrists are going to have to be able to support a bit of weight while bending back a ways. So to avoid straining them, be sure your wrists are flexible enough to manage the required range of motion. The bridge from Five Point Fitness: Flexibility Training is a good way to work on this. When you press yourself up into the bridge, it's essentially the same dynamic you will be doing during the kip up.
Shoulder Strength
This will definitely be a quality that's going to help you get off the ground and back to your feet. The stronger your shoulders are the less the rest of your body is going to have to work, and the more air your going to be able to get. More air = a cleaner kip up. Handstand pushups from Working Out At Home: Why You Should are an ideal way to train for this.
Flexible Core
Your lower back is going to have to be able to snap like a rubber band, meaning you need be able to take it all the way from the rollback to a full bridge (see Flexibility Training), and to do it with relative ease. Being able to arch your back is essential. Work on those bridges.
Core Power
The speed required to make this transition quick enough means you need a bit of explosive strength. You can build this strength with the exercises from Core Royal: Shreddin' With Straps, or you can do lying leg lifts such as seen below.
Overall, I'd say the kip up is about 75% skill and 25% conditioning. This becomes especially apparent once you already have it down. While learning however, there is a slight risk of injury if you have any weak links. Since this is Kaze Fitness, we must cover all the bases. So, lets focus on what and how you need to train to attain the level of fitness to qualify.
Wrist Flexibility
For the standard kip up you will be using your hands to help you push your way up. This means your wrists are going to have to be able to support a bit of weight while bending back a ways. So to avoid straining them, be sure your wrists are flexible enough to manage the required range of motion. The bridge from Five Point Fitness: Flexibility Training is a good way to work on this. When you press yourself up into the bridge, it's essentially the same dynamic you will be doing during the kip up.
Shoulder Strength
This will definitely be a quality that's going to help you get off the ground and back to your feet. The stronger your shoulders are the less the rest of your body is going to have to work, and the more air your going to be able to get. More air = a cleaner kip up. Handstand pushups from Working Out At Home: Why You Should are an ideal way to train for this.
Flexible Core
Your lower back is going to have to be able to snap like a rubber band, meaning you need be able to take it all the way from the rollback to a full bridge (see Flexibility Training), and to do it with relative ease. Being able to arch your back is essential. Work on those bridges.
Core Power
The speed required to make this transition quick enough means you need a bit of explosive strength. You can build this strength with the exercises from Core Royal: Shreddin' With Straps, or you can do lying leg lifts such as seen below.
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Hip Mobility
The way your going to be landing, especially in the beginning is going to be thrusting you into a deep squatting position with quite a bit of force. Practicing the horse stance from Five Point Fitness: Warm Up & Mobility Training is a good way to train your hips to open up, while strengthening them at the same time. Train for a wide low stance. You won't necessarily be landing in this exact position, but it will help prepare your hips to sustain the force.
Practice!
All of the above is only going to ensure you have the potential to attempt it without injuring yourself. The most important requisites, that can only be learned with practice of this specific movement, is timing and coordination. So find a soft place to practice. I recommend trying it on your mattress before you attempt it on a surface with less give. Depending on the softness of your mattress, it's going to force you to overcompensate a bit for the lack of stability. It may actually make taking it to the next level (trying it on grass or carpet) feel much easier.
Technique
The way your going to be landing, especially in the beginning is going to be thrusting you into a deep squatting position with quite a bit of force. Practicing the horse stance from Five Point Fitness: Warm Up & Mobility Training is a good way to train your hips to open up, while strengthening them at the same time. Train for a wide low stance. You won't necessarily be landing in this exact position, but it will help prepare your hips to sustain the force.
Practice!
All of the above is only going to ensure you have the potential to attempt it without injuring yourself. The most important requisites, that can only be learned with practice of this specific movement, is timing and coordination. So find a soft place to practice. I recommend trying it on your mattress before you attempt it on a surface with less give. Depending on the softness of your mattress, it's going to force you to overcompensate a bit for the lack of stability. It may actually make taking it to the next level (trying it on grass or carpet) feel much easier.
Technique
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-Lie on the ground palms of your hands by your head, such as in the bridge.
-Bring your legs up and your knees towards your chest until your lower back comes off of the ground. Bend your knees while learning, once you have it down this way, try it with your legs straight. This is the chamber before the kick.
-Now explode, kicking your legs straight up. This should bring you almost all the way off of the ground except for your head and shoulders.
-As soon as the kick lifts you, push like hell with your arms and begin to arch your back, bringing your feet towards the ground.
-Now that core strength really comes into play because you need to immediately pull your body upright the second your toes touch the ground.
- And, your up.. Or are you?
Keep Falling On Your Back?
As long as you have the required flexibility, then it's all timing and power. You just have to do it. Give it all you've got.
Landing On Your Feet but Falling Backwards?
You've almost got it at this point. You just need to commit a little bit more. More power!
As frustrating as it can be to learn, once down to muscle memory, it literally feels like nothing. Just think of it as an outward expression of the inner essence, and your ability to coordinate the two.
-Bring your legs up and your knees towards your chest until your lower back comes off of the ground. Bend your knees while learning, once you have it down this way, try it with your legs straight. This is the chamber before the kick.
-Now explode, kicking your legs straight up. This should bring you almost all the way off of the ground except for your head and shoulders.
-As soon as the kick lifts you, push like hell with your arms and begin to arch your back, bringing your feet towards the ground.
-Now that core strength really comes into play because you need to immediately pull your body upright the second your toes touch the ground.
- And, your up.. Or are you?
Keep Falling On Your Back?
As long as you have the required flexibility, then it's all timing and power. You just have to do it. Give it all you've got.
Landing On Your Feet but Falling Backwards?
You've almost got it at this point. You just need to commit a little bit more. More power!
As frustrating as it can be to learn, once down to muscle memory, it literally feels like nothing. Just think of it as an outward expression of the inner essence, and your ability to coordinate the two.
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