🔎Can your spot the mistake? Scissor Hip Key Edition + Free Guide!

Hip Key - a foundational skill that sets you up for so much more. But it’s not always straightforward. While the pathway can feel a bit confusing at first, getting the fabric placement just right is important for both effectiveness and safety. There are many ways to enter a Hip Key (you’ll find more here), but the scissor entry is one of the most common. Let’s break it down below and don’t miss your free Hip Key Technique Guide for extra support! ✨

The two main factors that often lead to an “almost” Hip Key are:

1) The arms “melt” mid-way

You begin with bent arms, but they straighten too soon. This might happen out of habit or because your bent-arm strength is developing. If you're not actively holding the bent-arm position, you'll likely lose height and the silk will end up too low.

✨ Worth noting: You can enter a Hip Key from straight arms. It’s a very valid variation, but one that tends to be more advanced. Similar to a straight-arm inversion, it requires more active flexibility, core engagement and shoulder strength. The bent-arm version is generally more approachable while you're building these elements.

2) The leg pathway isn’t dialed in yet

The ideal leg pathway is: scissor → straddle → fan kick → scissor.

Lifting the legs high enough can be tricky. You're suspending your body on your arms while coordinating a movement that challenges strength, mobility and timing. For many, this ends up being more demanding than a typical inversion.

Starting from the Mat

If you're newer to Hip Key, begin on the ground:

• Place your hands at head height

• Pull up and scissor your legs

• Lift your hips toward the fabric, aiming it between your upper thighs

Repeat this first action - pull-up and scissor - several times until it feels more doable.

Building the Entry

Once you’ve got the hang of that:

• Stay suspended on your arms

• Pass through a wide straddle

• Lean your shoulders back and away from the pole

• Aim your outside leg (left leg if the fabric is on your right side) up high, brushing your toes close to the pole

• This guides the fabric up and over your top hip and lower back

• Continue your fan kick and return to a strong scissor to arrive in your Hip Key
  

Locking it In

To secure your Hip Key:

• Press your top hip into the pole

• Squeeze your inner thighs together in a strong scissor

• Slightly pike your legs and drop your head below your hips

• Always keep one hand on the pole until you're fully stable
  

Helpful Drill

Using a hammock knot, as shown in the video, takes some effort off your upper body so you can focus more on your leg pathway. It's a useful drill as you're building strength and coordination.

Modification Tip

If you're working through limited hamstring flexibility or recovering from an injury, you can bend your outside knee toward your chest instead of keeping the leg straight. Adjust the pathway in a way that supports your body today. For even more tips and guidance in this skill, grab your FREE Hip Key Technique Guide!