Gymnastics
Glide Kip
The glide kip is a gymnastics skill that turns a forward glide beneath the low bar into front support above it. It develops coordinated pulling strength, hip control, and timing.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Take a shoulder-width overhand grip on the low bar from a standing position.
- Jump into a straight-arm glide with your feet traveling forward above the mat.
- Lengthen your body as the glide reaches its farthest point.
- Lift your straight legs toward the bar as your body starts swinging back.
- Draw the bar toward your hips along your legs as your swing carries you backward.
- Press down on the bar as your shoulders rise above it.
- Shift your wrists onto the top of the bar as your hips reach it.
- Finish in straight-arm front support with the bar against the front of your hips.
Form cues
- Keep your head neutral.
- Squeeze your legs together.
- Keep your toes pointed.
Common mistakes
- Lifting the legs too earlyLet the forward glide fully lengthen before closing the angle at your hips.
- Trying to muscle upAvoid an early elbow bend; use the returning swing to help lift your body rather than relying on a pull-up.
- Throwing the feet awayKeep your legs near the bar during the rise instead of kicking them outward.
Safety
A missed grip or mistimed rise can cause a fall or a collision with the bar. Repeated attempts with fatigued hands or shoulders increase the chance of losing control.
- Learn with a qualified gymnastics instructor using appropriate spotting and progressions.
- Check that the bars are secured, the swing path is clear, and landing mats cover the fall area.
- Practice controlled glides, hanging leg lifts, and stable front support before attempting the complete skill.
- End practice when your grip starts slipping or your swing becomes inconsistent.
If hanging or supporting your weight causes wrist, elbow, or shoulder pain, stop full attempts and get advice from a physiotherapist before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spotting Platform (optional)
- Uneven Bars
Sets and reps
- Sets
- 3–5
- Target
- 1–3 reps
- Rest
- 2 min
Reset between attempts so each repetition starts from a deliberate setup.