How to Do Flip Lift for Strong Arms and Strong Core

What is a coup lift and why do it

The upside-down lift is an exercise on the horizontal bar, during which a person first pulls himself up, and then raises his legs, throws them over the crossbar and goes point-blank on straight arms.

This movement pumps the strength and endurance of the muscles in the upper body. When you pull up, your shoulders and back work. When you raise your legs to do a flip, your core muscles and hip flexors are activated. And at the final point - when the arms are extended on the crossbar - the triceps are connected.

The coup ascent is definitely worth a try for those who want to learn how to make an exit by force on the horizontal bar. This exercise will strengthen your muscles and improve your coordination. It will also help you to be in support on a high crossbar to perform a negative exit by force, in which you slowly lower yourself into the hang.

How to Prepare for a Flip Rise

Here are some conditioning exercises that will strengthen your muscles and help you understand the movement.

Pull-ups

This exercise will help build strength in your back and arm muscles, so it will be much easier for you to complete the first phase of the flip lift.

Jump onto the horizontal bar, holding the bar with a straight grip slightly wider than your shoulders. Tighten your abs and buttocks, lower your shoulder blades. Bend your elbows and pull yourself up to the bar until your chin extends beyond the line of the bar. Smoothly and under control, lower yourself to the starting position and repeat. Perform the exercise 3-4 sets as many times as possible.

If strict pull-ups are not yet given to you, first pump up the strength of your arms and back using the inclined or Australian version. Find a low horizontal bar, grab it with a straight grip and pull yourself up until your chest touches the bar. Do 3-4 sets of 10-12 reps, or as many times as you can.

Raising legs to the horizontal bar

This exercise works great on all core muscles, including the hip flexors, rectus and obliques. A strong core is needed to raise your legs during the flip lift and throw your pelvis over the bar.

Jump onto the horizontal bar, holding it with a straight grip slightly wider than your shoulders. Tighten your abs and glutes, tilt your pelvis back - imagine pulling your pubic bone towards your navel.

Maintaining the rigidity of the body, lift your straight legs up until the toes touch the horizontal bar. Perform 4 sets of 8-10 reps.

If muscle strength is still not enough, do a simpler variation of this movement.

How to Prepare for a Flip Lift: Hanging Knee Raises

Hang on a horizontal bar, bend your knees and bring them as close to your chest as possible. Lower back and repeat.

Roll-up on a low bar

If you have the opportunity, it is worth starting training on a crossbar, which is somewhere at chest level. This way, you don't have to pull up before throwing your legs, and you can gain good momentum without fatiguing your forearm muscles.

Stand in front of the horizontal bar, grab it with a straight grip slightly wider than your shoulders. Standing on one leg, swing the other three back and forth to gain momentum for movement.

On the third swing, lift the second leg off the floor and throw both up and back, moving in a semicircular trajectory. Due to inertia, your body will wrap around the horizontal bar, your pelvis will be on the bar, and your legs will be behind it.

At first, it is better to bend your knees when casting onto the horizontal bar. This way you will need less effort to throw your pelvis onto the bar.

When the hips are on the other side of the horizontal bar, straighten your knees, while simultaneously pulling the body up and coming out into focus on the bar.

Jump down and repeat. When you feel confident, move to a high bar.

How to properly perform a flip lift

Hang on the horizontal bar, holding it with a straight grip slightly wider than your shoulders. Swing one leg or swing two at once if the socks do not touch the floor in the hang.

After a powerful swing with your legs, simultaneously bend your elbows and throw your knees behind the horizontal bar so that your pelvis is on the bar. Then lift the body up, while straightening the legs at the knees and arms at the elbows.

Further, you can either immediately go down to the hang on the horizontal bar, or make a reverse flip. To do this, tilt your body forward to find yourself with your stomach on the bar again, make a full turn with your head forward and lower your legs.

You can also split the flip lift into two phases: pull-ups and leg throws. This is a little more difficult, so only move on to this option when you have mastered the previous one.

Hang on the horizontal bar, do a pull-up without swinging, and then bend at the hip joints and lift your legs and pelvis up, trying to lead them beyond the plane of the horizontal bar.

When the hips are on the other side of the bar, straighten the body and arms, going out point-blank on the horizontal bar. Smoothly and under control, lower yourself to the hang and repeat again.

How often and how much to perform the movement

You can do the flip lift on every workout, or only on the day of the upper if you are training in splits.

Do 3-4 sets of 6-8 reps. If you feel dizzy, try diluting the flip with push-ups on the bar. This will not only help your vestibular apparatus, but also put additional stress on your chest and triceps.

Do one roll up, then do three push-ups from the horizontal bar and go down to the hang.

Do this bunch five times, rest for 2-3 minutes and repeat again. Perform 3-4 sets.