How to do a kipup
Have you ever seen a Jackie Chan movie and wondered how he can move from laying flat on his back to standing up in an instant? He seems to leap up from the floor easily, but with a little work, anyone can do it too!
1. Lie completely flat on your back. Stance yourself in a neutral position, with your legs straight out and your arms comfortably stretched at your sides.
2. Bring your legs up to your sternum. They may be bent at the knees or maintained straight (if you’re exceptionally flexible).
3. Place your hands flat on the ground near your ears. Maintain your fingers pointing to the tops of your shoulders.
4. Roll back until your whole weight is on your shoulders. Your spine should be in the air, as should your shoulders and back.
5. Kick your legs straight up into the air. The most crucial thing is to kick as hard as you can upwards, not at an angle.
- Your body should fly into the air from the force of you kicking your legs.
6.As soon as you feel your momentum turning upwards, push firmly with your hands. As though you were performing a reverse push-up, push as hard as you can.
- Make this movement as ferocious as possible.
- At this moment, there is no going back; you must either finish the kick-up or fall flat on your back. It’s time to go all out!
7. Land in a squat position. Pull your legs downward as rapidly as you can when you sense the feeling of weightlessness immediately before you fall. Snap them down forcefully, and the momentum will propel the rest of your body upwards (land on your toes first). You’ll find yourself suddenly, almost miraculously, on your feet.
2. Begin face-down
1. Lie down on your stomach on the floor. Face forward while keeping your neck relaxed; your chin should tip downward but not touch the floor. Maintain your arms on the floor, bent in front of you, with your hands slightly past your face.
2. Bend your knees and curl your legs up. Your heels should be in contact with the backs of your thighs.
3. Place your hands flat on the ground near your ears. You may use flat palms or fists for a face-down kip-up, whatever works best for you.
4. Kick your legs back strongly while pushing up with your hands. Move your arms like a pushup while flipping your legs back forcefully. You should be able to flip into a squatting posture using the momentum in your legs and the modest upward push from your hands.