If any adult gymnasts are working on getting a strong kip on bars, here are some helpful suggestions.
If you can do the typical V-Up conditioning exercise, try turning it up a notch to really gain strength for a kip.
Using a dowel stick, with an ankle weight (or two) secured around the center of it, lay on your back holding the dowel over your head with straight arms, elbows locked. You may also add ankle weights to your ankles if you're strong enough, to make it harder and gain more strength. Do the V-Up with the dowel with weights and on ankles with weights, bringing the dowel to your ankles. Lay down and repeat. Do about 7 reps, 3 times. Work your way up, over time, to 12 reps, 3 times. Most bar routines have at least 10 elements so this is a good goal.
Another exercise is to lay on your back in a L position, feet pointing towards the ceiling. Lift your hips off the floor, pushing your feet towards the ceiling. Lower and repeat. Do about 10 reps, 3 times, if you can. If not, lower the amount of reps, working your way up to 12 reps, 3 times, over a period of time. When this becomes too easy, add ankle weights to make it harder. This will strengthen the lower abdominal muscles so necessary for the a kip action.
These are some suggestions that may help you attain not only a kip, but a strong one!
If you can do the typical V-Up conditioning exercise, try turning it up a notch to really gain strength for a kip.
Using a dowel stick, with an ankle weight (or two) secured around the center of it, lay on your back holding the dowel over your head with straight arms, elbows locked. You may also add ankle weights to your ankles if you're strong enough, to make it harder and gain more strength. Do the V-Up with the dowel with weights and on ankles with weights, bringing the dowel to your ankles. Lay down and repeat. Do about 7 reps, 3 times. Work your way up, over time, to 12 reps, 3 times. Most bar routines have at least 10 elements so this is a good goal.
Another exercise is to lay on your back in a L position, feet pointing towards the ceiling. Lift your hips off the floor, pushing your feet towards the ceiling. Lower and repeat. Do about 10 reps, 3 times, if you can. If not, lower the amount of reps, working your way up to 12 reps, 3 times, over a period of time. When this becomes too easy, add ankle weights to make it harder. This will strengthen the lower abdominal muscles so necessary for the a kip action.
These are some suggestions that may help you attain not only a kip, but a strong one!