kipping

Kipping is a technique used in gymnastics and fitness that involves using hip and leg momentum to assist movements on bars, rings, and other apparatus. The term describes a swing-driven approach that helps generate power for lifts or transitions that might be difficult with strict, purely upper-body effort alone.

In practice, kipping is most commonly associated with exercises such as kipping pull-ups, kipping toes-to-bar, and other swinging movements on the bar or rings. Proponents argue that it allows athletes to perform more repetitions within a workout and to train endurance and power in a dynamic way. Critics note that improper technique can place unusual stress on the shoulders or lower back, especially for beginners or those lacking mobility or scapular control.

Technique generally involves coordinating a rapid hip hinge and leg drive with the shoulder and arm movements. Athletes initiate from a hang, generate momentum through the hips, and then use the upper body to complete the repetition. Proper timing, body tension, and control are essential to avoid flaring the ribs or compressing the shoulder joints. Training typically progresses from foundational mobility and scapular control before introducing kipping patterns.

Origin and use of the term vary by sport and coaching tradition, but the concept is widely used in gymnastics, calisthenics, and conditioning programs to increase efficiency and workload tolerance. When applied correctly, kipping can be a useful tool for training volume; when misapplied, it may increase injury risk, underscoring the importance of instruction and progressive practice.