Conditioning to help with Upstart / Kips

Admin · Admin on Wed Aug 27, 2008 12:46 pm

Hey Everyone,

Since pretty much everyone seems to have difficulty with this move and because conditioning is one of the key elements to achieving upstart, I thought I would post up some exercises for you to try that will help with the move.

First off, the first phase of your upstart - the glide - is when your hips are open or extended...so in the 2nd part you want to close them of flex them which is why your Hip Flexor Muscles need to be strengthened

Sit on edge of bench with legs extended to floor.
Place weight between ankles or use no weight.
Grasp edge of bench.
Lean torso back and balance body weight on edge of bench.
Raise legs by flexing hips and knees while pulling torso slightly forward to maintain balance. Return by extending hips and knees and lean torso back to counter balance.

Repeat 15 times

On bars - straight leg lifts really help

I'll add more to this as time goes on.

Any questions - don't be afraid to ask!