In this lesson, you will learn how to do a kip up, known in Chinese as li yu da ting. It is a basic wushu di tang (ground tumbling) technique, also practiced in many other martial arts.
A kip up is when you lie on your back and spring to your feet using a fast leg whip. In the beginning, you can place your hands next to your ears for support, but with practice, you should also learn how to do the kip up without using your hands.
Find more ditang techniques in the Wushu Di Tang Main section. For more wushu techniques, visit the Wushu Main section.
Description: How to Do a Wushu Kip Up
- Starting Position:
Lie on your back. Place your hands on the floor next to your ears with your fingers pointing toward your legs. Begin lifting your legs while slightly rolling backward so that your upper back supports your weight and your hips lift off the ground. - Leg Positioning:
Ideally, lift your legs with your knees fully extended. However, for beginners, it can be easier to perform the kip up with bent knees. A more advanced variation involves performing the kip up without using your hands. - Preparation for the Kick:
When your hands are on the floor, shift more weight to your upper back and hands. Bring your feet slightly closer to your head and continue raising your hips. The legs don’t need to be extremely close to your head, but they should go past vertical. - Kicking Motion:
Kick your legs up as high as possible, keeping your knees extended. If your knees were bent during the lift, straighten them before reaching vertical. Do not begin the kick while still rolling backward, as this can cause you to hop backward and potentially injure your neck. The first part of the kick helps lift your hips higher—your hips should not drop as you kick. - Push Off:
Press down with your head and hands as hard as possible. This adds power and control. Eventually, you can attempt the kip up without using your hands, but expect your neck muscles to feel sore at first. - Arch and Landing:
Once your hips are high enough, arch your back without bending your knees too much (beginners often bend too much). If you don't press your head down firmly, you won’t get the proper back arch and may fail the move. Strengthen and engage your neck muscles, even when practicing kip ups with your hands. - Final Motion:
As soon as your hands leave the floor, engage your abdominal muscles to bring your upper body into an upright position. Extend your arms in front of your chest to help shift your center of gravity forward for an easier landing. - The wider you separate your feet and the more you bend your knees, the easier it will be to land. However, the closer your feet and the straighter your posture, the cleaner and more advanced your kip up will look.
- Landing:
Try to land as upright as possible while looking straight ahead.
Trainer Advice: How to Do a Wushu Kip Up
- Start by learning the kip up with your hands next to your ears. This is the easiest variation.
- As you progress, try placing your hands flat on the floor.
- Once you’re comfortable with that, attempt the kip up with your hands on your thighs.
- Eventually, aim to master the kip up without using your hands—the most challenging version.
- Do not kick your legs too early, or you might hop backward and risk injuring your neck.
- The kip up is sometimes also referred to as a skip up.
Kip Up Variations:
- Kip up with hands next to the ears (easiest)
- Kip up with arms flat on the floor
- Kip up with hands on the thighs
- Kip up without hands (most difficult)
Related Instructions:
- The Headspring
- Gymnastic Front Roll
- Handstand
Videos:
- Kip de Wushu
- Kip de Capoeira
- Más Videos de Wushu
