Kick-up

These notes combine advice from 92 reviewed passages across 51 workouts.

Overview

A kick-up is an entry used to rise into a handstand. It can be practiced toward a wall and developed toward freestanding balance. “Lame dog” is a playful local name used for the same movement. [40] [46] [68] [69]

The entry uses drive from the swinging and takeoff legs, support through the upper body, abdominal control, and precise deceleration near vertical. Wall-directed kick-ups can train balance, while a fully attached chest-to-wall position can be used for conditioning. [7] [15] [21] [24] [72]

Basic technique

Place the hands shoulder-width apart and look between them. Elevate the shoulders, begin with one leg bent and the other straight and tense, and straighten both legs as the body rises. [1]

Prioritize the push through the arms, elbows, and shoulders over the takeoff. Keep the head slightly tucked while looking toward the floor. [5]

Use the strongest leg as the swinging leg. Place the grounded takeoff foot close enough to produce force, then use both legs by swinging one and pressing through the other. Keep the rising leg straight, begin knee tension early, and bring the hips upward. [2] [9] [15] [16] [19] [20] [22] [45]

Enter in one movement without repeated preliminary swings. Lower both hands as the swinging leg lifts. When the working foot is already grounded, open the leg and rise from it promptly so both sides do not sink. [8] [17] [18]

Use controlled fingertip pressure to manage balance and keep the fingertips active. Bring the hips toward the shoulders, engage the abdominals, and continue pulling upward after the jump. [4] [21] [24] [25] [61]

The entry can fail at either speed extreme. Insufficient speed prevents the rise, while excessive speed sends the body back. This timing must be developed through repeated physical practice. [13] [14]

Wall practice

Rise quickly enough to reach the wall, then decelerate before vertical. Light, controlled contact limits the backward push created by excess momentum. [11] [12] [43] [72]

When the drill requires full support, slow near the top and bring the whole body onto the wall to maintain a straight position. In the close wall variation, keep the hands close, the body straight, the supporting joints locked, and the movement controlled. [11] [64] [65]

Kick-ups can be practiced toward the wall before trying to establish balance. Chest-to-wall work serves a different technical purpose by reducing the available balance space and developing the handstand line. [62] [68]

Leg-shape variations

In the inward-pull variation, keep the position closed during the pull and open straight upward only for the handstand entry. Opening in another direction can make the body descend. The stated version keeps the hips back. [23] [47]

Double-leg kick-up

A double-leg kick-up uses a jump from both feet. In the wall version, keep the knees together, maintain the required chest angle, and press continuously against the floor throughout the movement. [54] [55] [60] [66] [67]

Prepare the wrists before attempting the two-foot entry. Wall wrist preparation can include knee-to-chest and kick-entry variations. [26] [63]

Drills and progression

For the raised-leg balance drill, load through the shoulders and make small, slow forward-and-back shifts with active finger pressure. At first, prioritize weight transfer and straight hip alignment over lifting the other foot. [27] [32] [35]

Practice the lower entry, middle transition, and upper balance range separately before connecting them. Careful control of each section can make the balance point easier to find during one complete entry. [28] [29] [30] [38] [39]

Between sessions, check rear-leg tension, lower-leg tension after the jump, gaze, finger action, and the rising phase. [3]

Use lower-level support positions to develop body awareness, head placement, hand support, and upper-body load bearing. Assess strength in the current progression before requiring a kick-up. [57] [75]

For an early wall progression, begin at a larger angle and move progressively closer to the wall. Teach the kick-up afterward, followed by controlled stopping in the middle. [73] [74]

As strength improves, remove an earlier setup and pause and progress to an entry from the air. When leaving a stool-supported version, deliberately restore the full swing because the body may retain the stool’s smaller swing pattern. [10] [37]

Use a kick temporarily while adapting to a linked skill, then phase it out gradually. Drawing the knees inward and timing the strike made the described variation easier. The kick-up remains valid practice in its own right. [41] [42]

After chest-to-wall preparation, use wall-directed kick-ups. Once wall-supported control reaches about ten seconds, begin trying to catch the handstand in open space. [46] [48]

Coach’s claim

When two progression elements together feel too demanding, they may be practiced separately while floor-entry work is retained. [36]

Coach’s claim

Additional practice days may use light kick-up or handstand work that avoids excessively taxing the body. [6]

Applications and exits

In the stated circular transition, keep the hands fixed and follow the circular path instead of throwing a hand at the last moment. Press slightly beyond the outside of the palm. [44]

For the linked waist-rotation movement, complete the kick-up as if entering a handstand and rotate the waist afterward. [50]

For the forearm-stand variation, enter with a kick-up, keep the chest away from the wall, and balance without letting the feet touch it. [71]

Practice the kick-up exit slowly when the goal is greater control and a stronger training effect. [51]

Safety

Coach’s claim

Avoid pulling too far backward or sideways during practice because the movement may turn into a cartwheel. [31]

Coach’s claim

A chair backed against a wall can create a supported practice area. Backward movement should produce only light wall contact. [33]

Coach’s claim

In the specific entry drill described, keep the foot connected and draw it back slowly. Repeatedly kicking up and returning may hurt the foot. [34]

Coach’s claim

For the unfamiliar two-foot version discussed, starting at the wall was presented as an easier and safer step before combining it with the preceding sequence. [53]

Coach’s claim

A wall-assisted attempt may help address hesitation. Keep the head well away from the ground during that attempt. [59]

Coach’s claim

During supported practice, the spotter should keep a hand ready in case the athlete rises unexpectedly and should establish confidence that support will be available. [58]

Coach’s claim

Beginning a handstand kick-up without warming the wrists may contribute to immediate wrist pain. [49]

Coach’s claim

Check behind the body before every kick-up. Keep people and equipment outside the leg-swing area because the swinging leg could strike them. [52] [56] [70]

Sources

1. 2024-01-06, 2616.8-2649.3s

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4. 2024-01-13, 4150.4-4176.2s

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11. 2024-03-07, 2222.5-2256.9s

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50. 2025-01-17, 1026.5-1040.3s

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