This video tutorial teaches you the basic Open to Close Movement. This movement is the foundational of the Kip progression. The Open to Close Movement is used to establish hip extension while positioned under a bar. This is used for the Kip, which turns horizontal movement into vertical movement through hip extension. To establish the Open to Close Movement:
Position yourself under the bar.
Grab the bar in an overhand grip, slightly wider than your shoulders.
Pull the bar down, activating your chest and shoulders.
When you pull the bar down, and your body moves backwards, bring your legs up. This will be the closed, or "Hollow" position.
Once you stop moving and have met your end ROM, allow your body to come forward. Your hips will now lead the way.
As you come forward, pull your arms backwards, engaging your upper back.
As you come forward, swing your legs back, engaging you gluts and hamstrings. This is the open position.
Once you stop moving and have met your end ROM, allow your body to backwards again and reestablish the closed position.
FLESERFITNESS is not responsible for anyone hurt or injured attempting anything seen here.
Video instructed, produced and annotated by Ray Fleser.
Music instrumental "Get Back Up" tobymac