Skip to content
Gymlab
Create your personal plan

Gymnastics

Parallel-Bar Glide Kip

The parallel-bar glide kip turns a forward glide and quick hip action into straight-arm support above the rails. It develops pulling and pressing strength, trunk control, and swing timing.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Hang between the rails with one hand on each bar, your feet clear of the mat.
  2. Glide forward beneath the rails with your body extended.
  3. Fold at your hips near the forward end of the glide, lifting your feet upward between the rails.
  4. Extend your hips quickly as your body begins swinging back beneath your hands.
  5. Press down on the rails to raise your body above them.
  6. Finish in stable straight-arm support with your shoulders above your hands.

Form cues

  • Keep your legs together.
  • Keep the swing centered between the rails.
  • Push tall through your shoulders.

Common mistakes

  • Closing the hips too earlyLet the forward glide lengthen before lifting your feet so you retain momentum.
  • Pulling up with bent elbowsUse the hip action to create lift rather than trying to curl yourself above the rails.
  • Throwing the head backwardKeep your head aligned with your trunk as you rise into support.

Safety

A mistimed kip or lost grip can cause a fall or collision with the rails. An uncontrolled swing or failed transition can also overload the shoulders and wrists.

  • Secure the rails at a usable width and sufficient height for your full hanging swing.
  • Place gymnastics landing mats beneath the apparatus and throughout the possible fall area.
  • Practice with a qualified gymnastics spotter until you can reliably complete the transition.
  • End the set before grip fatigue or inconsistent timing makes another attempt unpredictable.

If you cannot comfortably control both a long hang and straight-arm support, use assisted preparatory drills with a qualified gymnastics instructor first.

Muscles worked

Front
Back

Primary muscles

  • Lats
  • Shoulders

Secondary muscles

  • Abs
  • Forearms

Equipment

  • Gymnastics Landing Mat
  • Gymnastics Parallel Bars
  • Spotting Platform (optional)

Sets and reps

Sets
3–5
Target
1–3 reps
Rest
2 min

Treat these as skill attempts, resetting between repetitions rather than chasing fatigue.