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