The Low Kick-Up Secret Nobody Talks About: Weight Transfer to Your Hands
About this episode
This episode discusses a drill for improving the low kick-up by focusing on weight transfer and full-body rotation.
If you’ve been struggling to build up to a low kick-up, this drill might be the missing piece. It starts in a deep squat — feet wide, heels off the ground if needed, get as low as you can. From there, the move is simple in concept but surprisingly rich in body awareness: rotate your entire body to one side, let both heels lift as you pivot, and transfer your weight into your hands before coming back down. The key cue that makes this work? Think about your belly button, your xiphoid process, and your pelvis all rotating together at the same time. This isn’t just a leg thing or a shoulder thing — it’s a full-body rotation that teaches you how to shift load fluidly between your feet and your hands. Do it on both sides. Go slow at first, then let it get more fluid as you find the pattern. You’ll quickly discover which side feels more natural — and which one needs more love. This is a great entry point for anyone working toward ground-based movement, capoeira, or just developing better body control close to the floor. Give it a try and see what you notice. Want more movement breakdowns like this? Visit https://www.jennpilotti.com This is a public episode. If you'd like to discuss this…
People in this episode
Host: Jenn Pilotti
Topics covered
- low kick-up
- weight transfer
- body awareness
- movement
- exercise
- ground-based movement
Keywords
- low kick-up
- weight transfer
- body control
- squat
- movement drill
- capoeira
More episodes of Mindfulness, Movement, and Exercise
- Beyond the Back Squat: Three Ways to Load a Squat That Feel Better in Your Body
- A 5-Minute Nervous System Reset (Follow Along — No Equipment)
- Stop Fighting Your Asymmetry — Use It
- Oblique Knee-to-Elbow Hang: A Core Exercise for Aerial, Yoga & Arm Balancing
- Weighted vs. Bodyweight Squats: Key Differences You Need to Know
- Core Work That Actually Matches How You Move
Explore listener stats, chart rankings, contacts and more on the Mindfulness, Movement, and Exercise podcast page.