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Kip-up
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Kip-up
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A nip-up performed during an acro dance routine

A kip-up or kick-up (also called a rising handspring, Chinese get up, kick-to-stand, nip-up,[1] flip-up, or carp skip-up) is an acrobatic move in which a person transitions from a supine, and less commonly, a prone position version known as prone get-up, to a standing position. It is used in activities such as breakdancing, acro dance, gymnastics,[2] martial arts (specifically kung fu), professional wrestling, and freerunning, and in action film fight sequences.

It is executed by propelling the body away from the floor so that the performer is momentarily airborne, and typically ends with the performer standing in a squatting position.

Not only does the kip-up require muscle activation and strength, but it also requires proper technique for successful completion. A practitioner must perform the preparation phase (initiation of movement until directly before flight), aerial phase (time spent in flight), and landing phase (time from touchdown of the feet to maintenance of balanced standing) using specific accelerations, angular velocities, and joint positions of the extremities in order to land on their feet.

Execution and physics

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From a supine position

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Kip-up from supine position

The performer draws both legs (which may be either in extension or flexion) anterior to the chest, rotates back onto the shoulders, and optionally places hands on the floor proximal to the ears. The performer then moves from hip and knee flexion to hip and knee extension while elevating the body away from the floor. The performer creates force against the ground by pushing off with the hands and simultaneously moving the elbows from flexion to extension.

The leg motion during the thrust involves increasing the joint angle of the hip from flexion to extension. When the thrust is completed, the rotation of the legs with respect to the trunk is terminated and, as a result, the angular momentum of the legs is transferred to the entire body. The linear momentum of the thrust carries the body into the air feet first while the angular momentum causes the airborne body to rotate. The spine moves into greater lordosis so that with sufficient thrust, back curvature, and body rotation, the performer will land on the feet.

From prone position

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With body face-down, the performer creates forces against the floor with fists or palms while kicking back the legs so as to develop momentum that carries the body into the air. The performer lands with the feet in contact with the floor, and knees in flexion. [3]

In diving, the body is bent at the hips with the legs straight and extended without bending the knees during the jump, the feet tight and the toes extended.[4]

Variations

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Kinematic variations
Name Description
Knee extension kip-up The distinguishing feature to this is that the knees remain in extension while they are brought to the chest. All other movements remain the same to the standard kip up. Keeping the knees in extension causes the inertial properties of the practitioner to change, thus making it more difficult to return to standing than if the individual's knees were in flexion.
No hands kip-up This variation is considered more difficult because it generally requires more force to be exerted on the shoulders and cervical spine. A distinguishing feature of the Wushu version is the change in hand positioning. The hands are placed directly superior to the knees as the legs are brought anterior and proximal to the chest. From there the cervical spine and shoulders create force into the ground in order to add extra velocity to the legs as they recoil back to land. Practically every variation of the original kip-up can be done without hands and springing up from the shoulders and cervical spine.
Prone kip-up With body face-down, the performer pushes against the floor with fists or palms while kicking back the legs so as to develop momentum that carries the body into the air. The performer lands in a squatting position. The feet may not be utilized.
Rolling kip A kip-up executed from a push up (prone, knee extension, hip extension, shoulder flexion, palms on the floor, and toes on the floor, trunk and legs remain aerial while the hands and feet hold the individual for support) or kneeling position. The practitioner starts rotating their body toward the anterior, hips and knees move into flexion, while the hands move inferior toward the floor. The individual discontinues halfway through the movement and instead of rolling over to his or her feet, the legs are held back and proximal to the chest. This sets up the practitioner to create force against the ground and do a kip-up.
Headspring Also known as "head kip", it is a move that consists of getting in a kneeling position (prone with knees in flexion, and head and knees contacting the floor) and going on the top of ones head. Thereafter, an individual creates force with their palms against the floor while simultaneously moving the elbows into extension. The individual continues to create force until the hands lift off of the ground. The legs move posterior through the air until a standing position is maintained.
Kip-up 180 The difference between a normal kip-up and a kip-up 180 is the rotation added during the phase in which the individual is aerial. The 180 indicates a rotation of 180 degrees before the feet come in contact with the ground. This is a harder variation that works the same way as the kip-up 360.

Hop back variations

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Hop back variations all involve the practitioner starting in a standing position, possibly jumping in the air and rotating posterior in order to land on their shoulders/back. After maintaining the supine position the practitioner executes the standard kip up variation in order to return to their feet.

Name Description
Standard hop back to kip-up, or continuous kip-up The practitioner moves the knees into flexion as if sitting down on an imaginary chair. They then take flight and rotate towards the posterior. The hands are placed posterior and proximal to the back of the neck to protect the cervical spine from receiving damage. Once the body has landed on the shoulders and hands, the hips and knees move into flexion anterior to the chest and a standard kip-up is executed.
Rubber band The rubber band is a breakdancing move which consists of repeated kip-ups which do not go all the way to standing position (the knees never return to complete extension). A rubber band is more like a back handspring, except it requires a movement of slower velocity when lowering the thoracic and cervical spine to the ground to kip back up.

See also

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References

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Revisions and contributorsEdit on WikipediaRead on Wikipedia

Kip-up

View on Grokipedia
from Grokipedia
A kip-up, also known as a kick-up or floor kip, is an acrobatic maneuver that transitions a person from a on the ground to standing in a single fluid motion, achieved by rolling the hips, swinging the legs overhead for momentum, and pushing off with the hands placed beside the head. This dynamic skill demands core strength, mobility, and explosive power to execute safely and effectively. Believed to have originated in martial arts training as a practical technique for rapidly recovering from a knockdown, the kip-up has evolved into a versatile element across multiple disciplines. In martial arts such as wushu and capoeira, it facilitates quick stance recovery during combat or performance. Gymnasts and acrobats incorporate it in floor exercises and freestyle routines to build agility and body control, while in cheerleading, it is a recognized tumbling skill formally defined in the 2025-26 NFHS high school spirit rules and subject to safety regulations, such as requiring initiation from the back or shoulder area touching the ground (TSSAA 2025 rules) and wearing soft-soled shoes during competition (USASF 2025-26 rules). The move also appears in parkour for efficient ground transitions and breakdancing for stylistic flair, with advanced variations like the no-handed kip-up requiring greater upper-body strength. Overall, the kip-up enhances physical coordination and is a foundational exercise in bodyweight training programs.

Overview

Definition and Purpose

A kip-up is an acrobatic maneuver that enables a rapid transition from a lying position—either supine (on the back) or prone (on the stomach)—to a standing posture through an explosive combination of arm thrust and hip-generated momentum. This movement relies on coordinated leg drive and upper-body support to propel the body upward in one fluid action. In tumbling contexts, it is defined as a kip performed from a supine position on the mat. The kip-up serves primarily as a tool for quick recovery and repositioning in high-movement scenarios, allowing performers or athletes to regain an upright stance efficiently without using hands to push off gradually. It is integral to combat sports like , where it aids in swift recovery from knockdowns; in and for smooth sequence transitions; and in and for dynamic displays and obstacle navigation. Key benefits of practicing the kip-up include the development of explosive power through and activation, enhanced core strength for stability during the lift, and improved neuromuscular coordination for precise timing. These attributes collectively boost and resilience in fluid, unpredictable settings.

Historical Origins

The kip-up, also known as a floor kip or kick-up, is believed to have originated in training as a technique for rapidly recovering from a after being knocked down, allowing practitioners to return to a fighting stance efficiently. This foundational movement emphasizes explosive drive and upper-body strength, reflecting its practical utility in scenarios where quick transitions from the ground are essential. The kip-up has been integrated into (b-boying) as an acrobatic element to add dynamic flair to performances, transforming the move from a martial utility into an expressive component of urban dance. By the late , the kip-up evolved further into entertainment and athletic contexts, appearing frequently in kung fu films and action cinema to depict agile heroes, while solidifying its role as a basic skill in floor routines and dismounts. This shift marked its broader adoption beyond combat, influencing modern disciplines like tricking—a hybrid of , , and that emerged around 2001 among informal groups of practitioners.

Technique and Mechanics

Execution from Supine Position

The execution of the kip-up from the supine position begins with lying flat on the back with legs extended, arms at the sides or bent, and hands placed flat on the ground beside the head with fingers pointing toward the feet. This starting posture allows for proper leverage and momentum generation from the core and limbs. The movement sequence starts with tucking the knees toward the chest or swinging the legs overhead to build rotational momentum, followed by an explosive kick of the legs downward while pushing forcefully through the hands into the ground. As the legs drive down, the hips lift and the body rotates forward, culminating in a standing position with knees slightly bent for balance. This coordinated action typically takes less than two seconds when performed proficiently. Key coaching cues emphasize timing the swing to generate upward , ensuring the shoulders push off the ground to align the body vertically at the peak of the lift. Core engagement throughout prevents lower back strain and maintains control. Performers should focus on explosive power from both and arms for a smooth transition. The technique assumes foundational levels of hip and shoulder flexibility, along with sufficient core and strength, making it accessible for beginners who build proficiency through progressive drills like swings or assisted pushes. With consistent practice on a padded surface, most individuals can achieve competence within several sessions. This maneuver leverages momentum principles, where the initial leg swing and upper body drive create angular velocity to overcome gravitational resistance and elevate the center of mass efficiently.

Execution from Prone Position

The kip-up from the prone position begins with the performer lying face down on the mat or ground, arms bent with hands placed flat (or in fists) just beyond the face for support, and legs bent at the knees with heels touching the back of the thighs. This starting posture keeps the body compact and prepared for explosive recovery. The sequence commences with pushing upward through the arms like a modified while simultaneously kicking the legs backward and overhead in a powerful arc to generate flipping . As the legs swing, the hips lift and the body rotates, landing the feet beneath in a low squat for balance, followed by a rise to standing through and core engagement. This fluid action typically takes less than two seconds when executed proficiently, emphasizing explosive coordination over brute strength. For optimal performance, performers should keep the neutral and use equal force from arms and to avoid pausing mid-motion, with elbows flaring slightly for stability during the push. Spotting is recommended for , with an assistant providing light support at the hips if needed to ensure safe execution. These cues promote body awareness and reduce fall risks. In contrast to the kip-up's overhead swing from a back-lying start, the prone execution relies on backward and push for rotational lift, proving valuable in combat or for quick recovery from a fall without exposing vulnerabilities. This adaptation appears in and where prone falls occur frequently.

Underlying Physics

The kip-up maneuver can be analyzed using a three-rigid-link biomechanical model representing the arms, head-neck-torso, and legs, based on Hanavan's parameters for the , where joint torques at the shoulders and hips drive the rotational dynamics to transition from a to standing position. Momentum conservation plays a central role, as the swing generates L=IωL = I \omega, with II as the of the upper body segments and ω\omega as their , which is subsequently transferred to the hips through coordinated joint actions to facilitate the rotational lift without external torques dominating the system. Force application involves ground reaction forces from the hands and feet that momentarily exceed the body's , F>mgF > mg (where mm is and gg is ), providing the net upward impulse necessary to elevate the center of mass during the push-off phase. Energy conversion occurs as from the limb swing and muscular work is transformed into energy associated with the rise in hip height, with the total increase determined by the of joint torques over angular displacements in the model. Biomechanically, lever arms such as those formed by the acting as a fulcrum at the amplify the applied by the upper extremities, enabling efficient energy transfer from the arms to the lower body for the upright transition.

Variations

Standard Modifications

Standard modifications to the basic kip-up adjust the technique to enhance , reduce the physical demands on certain muscle groups, or facilitate learning through controlled practice, making the movement suitable for or those building foundational skills. The no-hands kip-up removes the hand push entirely, emphasizing leg power and instead. Starting from a with hands by the sides, the performer rolls onto the shoulders, chambers the knees, and kicks the legs explosively overhead to generate rotation and lift the hips, landing in a squat without upper body contact with the floor other than initial roll. This increases the demand on balance and , as the absence of hand support forces greater reliance on precise timing and abdominal control to avoid falling backward. Progressions that break down the kip-up into sequential phases—such as the initial roll, leg chamber, and extension—allow learners to practice key positions like the bridge at reduced speeds to prioritize form and muscle activation. This approach builds confidence and ensures proper alignment before attempting the full explosive movement. It is especially effective for instructional settings, where feedback on posture and sequencing can be provided. Equipment adaptations commonly include using padded mats to cushion landings and minimize risk during practice, enabling beginners to attempt the kip-up repeatedly without discomfort.

Advanced and Specialized Forms

The one-handed kip-up represents a high-level adaptation of the standard technique, where the performer relies on a single arm for the explosive push while the other arm assists minimally or not at all in stabilization, demanding superior shoulder girdle strength and proprioception to prevent imbalance or injury. This variation is particularly prevalent in advanced floor gymnastics and calisthenics training, where it builds unilateral power and is often integrated into dynamic routines to showcase asymmetry and control. Historical tumbling manuals from early 20th-century naval physical training programs document snap-ups (a synonym for kip-ups) as part of training for agility, with related one-hand elements in handspring variations emphasizing straight-arm pressing and rapid hip drive. Aerial integrations elevate the kip-up into compound tumbling elements, such as chaining it directly to a back handspring or flip for seamless progression across the . In competitive and tricking, this combination relies on precise timing of the leg snap and arm push to generate rebound height, enabling successive aerial maneuvers without loss of speed. Practicing such sequences refines inter-limb coordination.

Applications and Training

Uses in Sports and Disciplines

In , the kip-up serves as a core transitional in floor exercise routines, enabling athletes to quickly recover from positions to connect tumbling passes or maintain flow during performances. Within , the kip-up functions as a recovery technique for escaping ground pins, notably in (BJJ) where the "kipping escape" displaces opponents from top positions like mount or by leveraging hip and leg momentum to create space and recover guard. In (MMA), it facilitates ground-to-stand transitions, though it carries risks of exposure to strikes, as demonstrated in fights where attempts led to vulnerabilities against standing opponents. While less emphasized in due to rules, similar explosive recoveries appear in broader training for rapid positional resets. In breakdancing and street dance, the kip-up integrates into power moves such as windmills and freezes, providing dynamic transitions from floor work to upright positions and adding flair to routines. It gained prominence in the 1980s alongside the rise of hip-hop culture in New York City, where breakers adopted it as a foundational acrobatic element for competitive battles and performances. Beyond these, the kip-up aids obstacle navigation in parkour by allowing quick recoveries from falls or rolls during urban flows, enhancing efficiency in dynamic environments. In cheerleading, it supports stunt transitions and tumbling sequences, building the explosive snap needed for front skills in routines. Additionally, it features prominently in film stunts, especially 1990s action movies where performers like Jackie Chan executed it for dramatic ground recoveries in fight scenes.

Learning Progressions and Tips

For beginners, the learning progression for the kip-up emphasizes building core strength, mobility, and coordinated timing through sequential drills that mimic the movement's phases without full execution risk. Start with seated roll-ups: sit on the floor with knees bent and feet flat, roll back onto the shoulders while tucking the head, then use abdominal control to roll forward and stand, focusing on smooth transfer. Advance to wall pushes, where one lies near a wall, places hands beside the head, and uses the wall for leg support to practice the explosive and drive to rise. Finally, progress to full attempts on a , initiating the roll with a leg kick to generate upward while pushing through the s. With consistent practice, this structured approach builds basic proficiency. Key drills reinforce isolated components for better integration. Practice arm swings separately by lying , placing hands beside the ears, and repeatedly driving the arms upward as if pushing off the ground to simulate the press phase and build power. Employ a spotter during hip thrust practice to provide real-time feedback on timing, ensuring the legs snap down immediately after the initial kick to maximize rotational force without collapsing. Essential tips include warming up the and with dynamic stretches like wrist circles and shoulder rolls to enhance flexibility and reduce injury risk, as these areas endure high impact during the push-off. Film practice sessions to review form, checking for aligned body position and even upon landing. Structure with 3 sets of 5 reps daily, starting slow to prioritize technique before increasing intensity. Progress is measured by achieving consistent stands from the full attempt without stumbling or falling back, indicating sufficient control and power; only then introduce speed variations for fluidity. Incorporate wall assists early in the progression to foster confidence in the drive.

Safety Considerations

Common Injuries and Prevention

The kip-up, as a dynamic exercise in , places significant stress on the upper extremities and core, leading to several common injuries when performed incorrectly. sprains, often termed "gymnast wrist," result from excessive dorsiflexion and compressive forces during hand placement and push-off phases, particularly affecting the distal radial in younger athletes. Lower back strains can occur due to inadequate core engagement, causing hyperextension or improper spinal loading during the drive. Risk factors exacerbating these injuries include overuse without adequate recovery periods, which contributes to cumulative microtrauma in high-volume sessions. Attempting advanced kip-up variations prematurely, without foundational strength, increases and impact forces. Practicing on hard or stiff surfaces amplifies impact forces on wrists and the spine, heightening likelihood compared to compliant, padded environments. Prevention strategies emphasize targeted strengthening and progressive training to mitigate these risks. Wrist and core fortification through exercises like planks and wrist curls builds resilience against compressive loads, reducing sprain incidence. Utilizing padded mats or foam surfaces cushions impacts, particularly for beginners, while gradual skill progressions under qualified coaching ensure proper form development. Structured warm-ups, including dynamic stretches, further prepare tissues for the explosive demands of the kip-up. Studies on injuries indicate that over 90% of competitive gymnasts experience at least one per season, with minor musculoskeletal issues common and exercises like the kip-up contributing to approximately 30% of injuries in women.

Frequent Technique Errors

One frequent technique error in kip-up execution is insufficient arm swing, which fails to generate adequate for lift-off, often resulting in the performer falling back to the ground. This occurs when the arms are not actively driven downward and backward to propel the body upward, relying instead on leg power alone. To correct this, beginners should exaggerate the arm swing during practice to develop the upper-body contribution needed for success. Locking the elbows during the push-off phase places excessive stress on the elbow , potentially leading to hyperextension or long-term wear, particularly under the dynamic load of the movement. coaching emphasizes maintaining a micro-bend in the elbows to distribute more evenly and protect . An uneven foot push, where one dominates the , can cause the body to rotate sideways and result in a fall to one side, disrupting balance during the transition to standing. Ensuring symmetrical from both feet is essential for a . Practicing in front of a mirror helps identify and correct asymmetries in foot placement and drive. In the variation, not arching the back sufficiently keeps the body too flat on the ground, preventing effective and leading to midway through the roll. Adequate back extension facilitates the initial coil and uncoiling for proper . This issue ties into broader execution from the , where timing the arch with the leg tuck avoids delays in momentum buildup. For the prone variation, an incomplete roll—failing to fully bring the thighs toward the shoulders—results in awkward, off-balance landings with the hips not aligned over the base. Completing the full posterior roll sets up the hips for optimal drive forward. Key corrections include using the cue to "explode through the heels" during the foot push to maximize leg propulsion and ensure a grounded, powerful extension upon landing. These adjustments promote better overall form and reduce execution failures across both variations.

References

  1. https://gmb.io/kip-up/
  2. https://alkavadlo.com/body-weight-exercises/kip-up-tutorial/
  3. https://nfhs.org/stories/risk-minimization-focus-of-2025-26-high-school-spirit-rules-changes
  4. https://cms-files.tssaa.org/documents/tssaa/2025-26/cheer-dance/2025DanceRulesAndRegualtions.pdf
  5. https://www.usasf.net/files/USASF_Cheer_Rules_25-26.pdf
  6. https://www.merriam-webster.com/dictionary/kip-up
  7. https://anthonymychal.com/become-superhuman-lean-how-to-kip-up/
  8. https://learnbreakdance.net/learn-how-to-kick-up-kip-up-beginner-breaking-tutorial/
  9. https://www.wikihow.com/Do-a-Kip-Up-%28Kick-Up%29
  10. https://asmedigitalcollection.asme.org/dynamicsystems/article/97/2/196/399502/Dynamics-of-the-Human-Kip-Up-Maneuver
  11. https://anthonymychal.com/tricking/no-handed-kip-up/
  12. https://www.youtube.com/watch?v=qTeS4XOFXgc
  13. https://www.crossfit.com/legacy-pdf/cf-journal/Gymnastics_tumbling/gymnastics_tumbling.pdf
  14. https://evolve-mma.com/blog/what-is-the-kipping-escape-in-bjj/
  15. https://www.youtube.com/watch?v=2cU3OxoRsFU
  16. https://www.youtube.com/watch?v=Thw5cvWt17c
  17. https://www.youtube.com/watch?v=zmmQGmyJMNk
  18. https://www.redbull.com/us-en/history-of-breakdancing
  19. https://www.youtube.com/watch?v=vOuBDSlRC6w
  20. https://www.youtube.com/watch?v=Nk-CHx5VrhI
  21. https://www.youtube.com/watch?v=nUV3J3zukKo
  22. https://gymnasticshq.com/how-to-do-a-kip/
  23. https://gmb.io/mobility/
  24. https://pmc.ncbi.nlm.nih.gov/articles/PMC12088353/
  25. https://orthoinfo.aaos.org/en/staying-healthy/gymnastics-injury-prevention
  26. https://bmjopensem.bmj.com/content/9/4/e001721
  27. https://www.physiology.org/detail/news/2024/04/05/gymnasts-injury-risk-increases-on-stiffer-competition-floors
  28. https://answers.childrenshospital.org/return-to-gymnastics-protocols-upper-extremity/
  29. https://www.massgeneralbrigham.org/en/about/newsroom/articles/reducing-the-risk-of-gymnastics-injuries
  30. https://pmc.ncbi.nlm.nih.gov/articles/PMC4332645/
  31. https://shiftmovementscience.com/understand-and-combatting-the-elbow-injury-in-gymnastics-part-2/
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