Anon Clear hip drills!

[Anonymous (6dc6)]

I'm wondering if any of you have any good clear hip drills?? My gym doesn't have any other than going for the actual skill. Me and my teammates would love to practice some drills at our open gym but we can't find any.
We aren't going for handstand out of it yet, just the free/clear hip to kip up. Most of us can drop back ok, and it's mostly getting enough power/right swing to kip up out of it with ought bending our legs a ton, or hitting the ground.
Any tips, videos, or anything would be super helpful!!
Thanks in advance!

 

[Anonymous (011c)]

For getting the kip out of it, I would practice regular castaway kips. Drop kips would also help, you could try a back hip circle directly connected to a drop kip.

 

[Anonymous (6dc6)]

For getting the kip out of it, I would practice regular castaway kips. Drop kips would also help, you could try a back hip circle directly connected to a drop kip.

Ok thanks! We don't really do cast away kips much at my gym, are there any tips for that? Or just like how it sounds, cast out and then kip up? And I'm assuming drop kips are dropping from support position and trying to kip up?
Thank you!!

Any specific conditioning exercises for clear hips would be appreciated too!

 

[Anonymous (9185)]

Any specific conditioning exercises for clear hips would be appreciated too!

Back extension rolls with straight arms ... it's basically the same move.

 

[Anonymous (011c)]

Ok thanks! We don't really do cast away kips much at my gym, are there any tips for that? Or just like how it sounds, cast out and then kip up? And I'm assuming drop kips are dropping from support position and trying to kip up?
Thank you!!

Any specific conditioning exercises for clear hips would be appreciated too!

Yep! Castaway kips are just casting out and kipping up. And drop kips are dropping from support and kipping up. Those will target the kipping out of your clear hip. The straight armed back extension rolls that were also mentioned are really good for opening your shoulders and keeping straight arms when you’re in the upside down phase. When I was working on those, my coach would have me back extension roll down a cheese, and land with my feet up the wall to really exaggerate the open “handstand” position. It also helps to use one of those fake weight looking things when you roll.(I don’t know what they’re called ).That way you can get used to holding onto the bar while maintaining an open and straight armed position.

 

[Anonymous (3e66)]

For the kip out, and holding shape in the clear hip - it never hurts to have a stronger core. There is plenty of at home conditioning you could do to help yourself especially if you have lower gym hours.

Pracricing the arm action with bands/weight etc is also helpful for building strength in the movement.

Do you have access to a strap bar?
2- 5 clear hips in a row - this can also be done on standard bar
On high strap bar, swings into uprise to clear support then immediate clear hip.

 

[Anonymous (9185)]

It also helps to use one of those fake weight looking things when you roll.(I don’t know what they’re called ).That way you can get used to holding onto the bar while maintaining an open and straight armed position.

I think you are talking about something like a Forster Bar. That's what we use.

 

[Anonymous (011c)]

I think you are talking about something like a Forster Bar. That's what we use.

Yep! I just forgot the word for it, my teammates always called it the rollie bar