Welcome to our brand-new series featuring calisthenics expert Al Kavaldo. This week, Al demonstrates the kip-up. This movement is a great way to work on explosive power and hip drive, both of which carry over into many disciplines. Here's a short guide:


  • Lie on your back
  • Place your hands by your head (palms down)
  • Pull your knees to your chest
  • Explode up and out
Sound easy, right? But it will probably take you a while to truly master. Here is a more detailed explanation from Al. In the video, he also demonstrates two additional movements to help you get the feel of the kip-up:
  • Bridge push ups
  • Bar kips


The kip-up itself is used widely in calisthenics, martial arts, and parkour. Let us know how you get on!


Every Sunday, we feature a new bodyweight strength training video from calisthenics expert Al Kavadlo. Al is also famous for smiling while performing some of the most difficult bodyweight exercises imaginable!