Everything you need to know
to unlock the kick up
Find out all tips and tricks to learn it the most efficient way
Prerequisites​
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Flexibility: forward fold (bending forward hands to toes).
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Balance: standing backbend (on toes, leaning backwards, extending the hips and bringing the knees forward).
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Coordination: back roll (rolling backwards onto your neck from a sitting position).
What you should be able to do
Warm up
These body parts need to get ready
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Wrists (you will experience big amount of extension and pressure). Stretch and strengthen them.
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Spine (during the kick up you enter a backbend), work on half bridge pose.
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Legs (you land in a sissy squat position) warm up your ankles, knees and hips
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Energy (you will go from zero to 100 while doing a kick up), make sure you are sweating and ready to go before you start.
Mistakes
Things to avoid
There are 3 main mistakes people do while trying to kick up
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Bending the legs
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Kicking forward not up
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Landing in a squat
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If you correct these 3 common mistakes, I guarantee you take a major step towards performing a clean kick up.
Beginner friendly
The kick up is a great way to start learning acrobatic moves.
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No prior knowledge needed
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No overhead flips involved
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Easy and save progressions to work on
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Trains strength, coordination, explosive power
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Opens the door for more complex moves
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It's a cool move that looks impressive
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You can do it every time you stand up
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No equipment or sportswear needed
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Level of difficulty in the acrobatic world: beginner
Why learn the kick up?
Progressions
The key to unlock moves:
small steps
To master a complex move like the kick up you need to break it down into small single projects.
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One of the major steps is the "wavy get up", which you see in this clip. This move helps you to get the hip motion correct.
