Glide Kip

Setup: Hang from a pull-up bar with hands shoulder-width apart, arms fully extended, body in a tight hollow position.

Movement: Glide forward by opening the shoulders and hips into an arch, then quickly return to a hollow position while pulling slightly with the arms to generate upward momentum.

Standards:

• Full arm extension in hang
• Clear transition between hollow and arch positions
• Controlled, rhythmic motion

Focus Points: Initiate movement from shoulders and core, keep legs together, maintain smooth rhythm without excessive swing.