Photo courtesy of CrossFit Invictus T2B Progression Four: Partner Assisted Push/Pull Confused? Don't worry! Just ask a coach to take you through it in person :) You need to be able to maintain a switched on core and active shoulders to complete a kipping movement effectively. If you use your hips WITHOUT engaging your midsection correctly, you will end up using your legs. "But if I use my hips then I swing my legs!" Yes. Athletes who attempt to use their shoulders to initiate kipping usually end up with shoulder injuries - especially if they don't have the initial shoulder strength developed from strict movements. Given the gymnastic training we have received as coaches at CrossFit WODen, we prefer to subscribe to the idea that kipping originates from your hips. Whereas most CrossFit gyms will teach you to initiate through your shoulders. Now here's where it gets tricky - gymnasts will argue that you should initiate the kip from your HIPS. Think about bringing your chest forward and back rather than lifting your legs and initiating from there.
When you feel like a kid swinging on the monkey bars and your kip is totally out of control, it’s because you’re attempting to kip using your legs rather than your shoulders.
This time, however, you’re hanging from the bar and attempting to find the arch and hollow positions by using your mid-line. This is similar to progression one and two. T2B Progression Three: Initiating the Kip by Opening and Closing the Shoulders If you've been trying to improve your T2B technique or maybe start linking up your T2B, pop 10 - 20 minutes worth of practice in before or after class twice a week and you'll be surprised at how quickly you progress.
#TOES TO BAR PROGRESSION SERIES#
Part two in our series on drills for Toes to Bar (T2B)