Kips are tricky things.

First we have to build up requisite shoulder strength and mobility, while simultaneously learning the end positions: Hollow and extension.

But that's not all! Once you've submitted those to muscle memory, now it's finally time to work on snappy, smooth transitions from hollow to extension, known as a kip. As anyone who has spent any fair amount of time hanging from the rings or a pull-up bar can tell you, kip practice can get really tough on your hands, and even cause tears.

To solve this conundrum, we turn to Coach Zack, our resident gymnastic expert (AKA. "The Muscle-Up Whisperer"). His solution: Kip Drills on the parallettes!