Deconstructing Clear Hips

Hi All,

Since I got so much positive feedback from my post on deconstructing kips, I thought I would do this weeks on clear hips. Below is the sheet that has the drills separated out into their various categories so that you can make sure that you are hitting each, and below the graphic are links to most of the drills. Numbers next to the link indicate at what point in the video (minute and second) the drill occurs.

The 5 part clear hip process

Drop Back
// Drop back to knees (1:52) // Drop back to mat // Drop backs in kip wheel
Wrist Shift
// Double back hip circle // Forster bar //

// Theraband extensions (1:01) // Extensions on ball or barrel or strap // Back extension rolls

Adding Height
// Lobster wall // Foam strapped to bar //

// Knee circles // Hollow weight lifts (5:36) // Over lows on floor or tramp bar (2:10) //

Train hard!


  1. wordsmith says:

    FYI: You can link directly to specific times in the video if you pause the video where you want it and hover your cursor over the current time and right click; choose option “copy video URL over current time”.

    The deconstruction format is a great idea.

    • Zari Goldmann says:

      Ah, thank you so much! I didn’t know about that feature. I’m so happy you like the deconstruction!

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