• Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
• The body should bow from global extension to global flexion
• At the apex of the "from" portion of the swing initiate an aggressive "toes to bar"
• At the apex of the from portion of the swing initiate aggressive toes to bar
• Once toes meet the bar (or pass the arms) explode quickly out of the piked position, sending toes back down directly into a hollow body position
• Don't allow feet to come behind you or you will lose the timing and tension needed on the system to link them efficiently
• Keep the head in during entire movement

Note: Ideal situation would be toes passing through the arms with legs together

Knees to Elbows