The hip key rollup is a fun dynamic skill that highly depends on good technique. In this blog post, we’ll break down the key elements of this skill, offering insights and tips to help you approach it with confidence.
Start in the Knot:
Begin your journey into the hip key rollup by practicing in the knot. This starting point allows you to concentrate on body positioning without the worry of falling. Spend time familiarizing yourself with the knot, ensuring that you feel secure and centered before progressing to the next steps. Building a strong foundation in the knot sets the stage for a more confident and controlled performance.
Focus on the Starting Position:
A successful hip key rollup hinges on a really good setup. Prioritize mastering and holding this initial pose before delving into the rollup itself. In the knot, your bottom leg should be forward, your top leg back (this is not true or even possible for in-air hip key rollups, except for horizontal hip key rollups in which you are holding the tail).
The top arm (the reaching arm) should be straight up by your ear. The lower arm should be pointed out to the side in the direction of your legs.
The chest should be VERY OPEN! Hunching destroys the space you need to twist.
You should be in a major c-shape (side bend).
Use Your Hips:
Focus on how your top hip presses into the pole, creating the necessary momentum for the rollup. In the same moment, the other leg pushes back. The job of the torso is more so to maintain the right positions needed to allow space for the rollup, while the hips generate the actual force that rolls you up.
Keep Your Torso Out of the Way:
Avoid this common error! Instead of leaning back into the pole, allow your trunk to dip slightly forward toward the ground. I said SLIGHTLY! We don’t want you to faceplant. This subtle adjustment creates the space needed to smoothly wind around the pole during the rollup. It might feel scary, but you only need to do it a litttttle bit for it to work.
Look Where You Are Going:
Resist the urge to keep your eyes on the floor during the rollup. Instead, look up and turn your head with your body as you roll up. This might feel more scary than looking down but it actually enhances both safety and effectiveness. Yes, you do have to commit – this is a dynamic move.
Try it in a Thigh Hitch
This skill is MUCH easier in a thigh hitch because it has no risk of falling off. Try it here to get comfortable with the body position.
Use Wraps in your Hip Key
To make it feel more secure once you're in the hip key, wrap your inside leg a couple times. This helps you focus on the body position and not worry about falling out.
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