Glide Swing Drills That Actually Help Your Kip

Kaley Willekes
Jul 9
4 min read

If your kip isn't clicking yet, the problem may not be the kip at all—it may be your glide swing.

As a coach, one of the biggest mistakes I see is gymnasts spending all of their practice attempting full kips while barely working on the glide swing. The truth is, a great kip starts with a great glide. If your glide swing is short, loose, or lacks momentum, every part of the kip becomes more difficult.

That's why glide swing drills are some of the most valuable exercises a gymnast can practice.

Whether you're just starting to learn a kip or you're trying to fix a frustrating mistake, these gymnastics bars drills will help build the momentum, body position, and timing needed for a smoother glide kip.

Why the Glide Swing Matters

Think of the glide swing as the engine of your kip.

A strong glide creates:

momentum
rhythm
body tension
shoulder extension
proper timing

Without those things, gymnasts often compensate by:

bending their arms
pulling too early
dropping their toes too fast
falling backward
missing front support

Many gymnastics kip struggles actually begin during the first few seconds of the skill.

That's why improving your glide often improves your kip.

Drill #1: Perfect Glide Swings

Sometimes the simplest drill is still the best.

Instead of attempting a full kip, spend time performing controlled glide swings with perfect form.

Focus on:

straight arms
long body position
pointed toes
tight core
fully extended shoulders

Don't worry about speed at first. Focus on creating one long, smooth glide every repetition.

This is one of the most important glide swing drills every beginner gymnast should master.

Drill #2: Glide Swings with a Pause

This drill helps gymnasts learn what a fully extended glide should actually feel like.

Perform a glide swing and briefly pause at the longest part of the glide before returning.

This improves:

body awareness
shoulder extension
core engagement
body tension

Many gymnasts are surprised to realize they've been cutting their glide short.

Drill #3: Hollow Glide Swings

One of the biggest glide swing mistakes is losing body tension during the swing.

Practice maintaining a hollow body position from the beginning of the glide until returning to the bar.

Think about:

ribs pulled in
tight stomach
squeezed legs
pointed toes

Keeping the body connected helps transfer more momentum into the kip.

Drill #4: Glide Swings with Fast Toes

One of the biggest timing mistakes in a kip is lifting the toes too slowly.

This drill focuses on:

long glide
quick toe lift
controlled return

The goal is to keep the glide smooth while learning to bring the toes toward the bar quickly.

Fast toes create better kip timing without rushing the entire skill.

Drill #5: Hanging Leg Lifts

Although this isn't technically performed as a glide swing, it's one of the best supporting kip drills.

Hanging leg lifts strengthen:

compression
lower abs
hip flexors
grip
shoulder stability

The stronger your toe lift becomes, the easier it is to carry momentum through the kip.

Drill #6: Compression Lifts

Compression is one of the biggest pieces of a successful glide kip.

Sit in a pike position with your hands beside your legs and lift your heels off the floor.

This exercise improves:

core strength
hip flexor strength
body control
toe speed

Many gymnasts who struggle with heavy kips notice improvement after building compression strength.

Drill #7: Hollow Holds and Hollow Rocks

A glide swing isn't just about swinging—it's about maintaining body tension while moving.

Hollow holds and hollow rocks help build:

body awareness
core strength
stability
tension

Strong hollow body control allows momentum to move through the entire skill instead of leaking away during the glide.

Drill #8: Front Support Holds

A glide swing doesn't end when your feet come back.

Ultimately, the momentum from your glide has to carry you into a strong front support.

Practicing front support helps improve:

shoulder stability
arm strength
balance
body control

This drill helps gymnasts understand where the glide is supposed to finish.

Common Glide Swing Mistakes

Even experienced gymnasts sometimes develop habits that hurt their glide.

Some of the most common mistakes include:

bending the arms
arching the back
bending the knees
cutting the glide short
dropping the toes too early
looking up instead of maintaining body position

Often, correcting just one of these mistakes can dramatically improve the quality of a kip.

Quality Is Better Than Quantity

One mistake I see all the time is gymnasts doing dozens of glide swings without thinking about their technique.

Ten perfect glide swings are far more valuable than fifty rushed ones.

Each repetition should focus on:

body tension
shoulder extension
straight arms
rhythm
smooth movement

The better your glide becomes, the easier every future bars skill will feel.

Final Thoughts

If you're serious about improving your kip, don't overlook the importance of your glide swing.

The best glide swing drills teach gymnasts how to build momentum, maintain body tension, and develop proper timing before adding the full skill.