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Kip Timing Drills on Strap Bar

Kip Timing Drills on Strap Bar is an intermediate-level uneven bars drill that works on kip timing, bent arms and pike in body. Improve kip timing and technique using a strap bar for safety.

Quick facts

Event
Uneven Bars
Difficulty
intermediate
Equipment
strap bar, mat
Time per round
about 3 minutes
Muscles
Core, Hip Flexors, Shoulders, Biceps, Forearms

How to do Kip Timing Drills on Strap Bar

  1. Long Hang Swings

    Hang from the strap bar and practice controlled swings. Build rhythm and feel the natural swing arc.

    Cues: Controlled swing · Tight body · Build rhythm

  2. Glide Extension

    From the hang, extend into a glide position — feet reaching forward under the bar. Keep arms straight.

    Cues: Feet reach forward · Arms straight · Full extension

  3. Toe Lead to Bar

    From the glide, lead with your toes up to the bar. The toes should arrive at the bar before any pulling action.

    Cues: Toes lead · Toes to bar first · No early pull

  4. Pull to Front Support

    Once toes touch the bar, aggressively push down on the bar and shift wrists over to arrive in front support.

    Cues: Push down · Shift wrists · Arrive in support

  5. Full Kip Repetitions

    Combine all phases into complete kips. Aim for 15 reps, resting between sets of 5.

    Cues: Smooth timing · 15 total reps · Sets of 5

Fixes these deductions

Builds these skills

  • Kip typically Level 4-5

Video

Watch a demonstration “gymnastics bar - kip series on straps” by Rick McCharles, on YouTube (opens in a new tab)

Common questions

What does Kip Timing Drills on Strap Bar help with?
Kip Timing Drills on Strap Bar targets kip timing, bent arms and pike in body. Improve kip timing and technique using a strap bar for safety.
What level is Kip Timing Drills on Strap Bar for?
Stickd rates Kip Timing Drills on Strap Bar as an intermediate drill. It is part of the progression for Kip (typically Level 4-5).

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