Women Kip cast

[GymnasticsGirl13]

Hey! I was wondering if anyone has any tips for a better kip cast horizontal on low bar for xcel gold. My Kip cast is normally right at horizontal, and I want to make sure it is above horizontal at state so the judges don’t have to question whether I start at a 9.5 or a 10.0.

 

[Geoffrey Taucer]

Hey! I was wondering if anyone has any tips for a better kip cast horizontal on low bar for xcel gold. My Kip cast is normally right at horizontal, and I want to make sure it is above horizontal at state so the judges don’t have to question whether I start at a 9.5 or a 10.0.

I'd have to see a video to be sure what I'd work on with you to improve yours.

That said, here are some of the most common issues:

1. Rushing the start of the kip. A kip is an optical illusion; it looks like it happens in the front of the glide swing, but it actually happens on the way back after you hit the top. Make sure you're hitting full extension in the glide and feeling the swing peak before you bring your toes to the bar

2. Rushing the cast. As you finish the kip, wait for your shoulders to get in front of the bar before casting.

3. Being afraid to lean the shoulders forward, or not knowing how to balance the shoulders properly once they get forward. The solution to this is p-bar swings. If you don't have access to a set of p-bars, you can do these on spotting blocks, but swinging in support is an easy way to practice balancing with the shoulders, and you can easily crank out huge numbers without wearing yourself out.

 

[GymnasticsGirl13]

This seems very helpful! Thanks!

 

[Gymfrog]

Hey! I was wondering if anyone has any tips for a better kip cast horizontal on low bar for xcel gold. My Kip cast is normally right at horizontal, and I want to make sure it is above horizontal at state so the judges don’t have to question whether I start at a 9.5 or a 10.0.

Work on your strength. It takes time.
Put your feet higher than the requirement on a block, do planche leans or planch to pike handstands.
Hold a tucked planch hold on the ground to build shoulder strength as well.
Those are some of the things you can do without a coach.