It’s Technique Thursday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Kipping Pull-Up
Description: Start hanging from the pull-up bar. Use momentum from a kipping swing to thrust hips upward and pull your chin above the bar. Descend straight into the next kipping swing to link multiple reps together.
Primary Movement Pattern:
Physical Skills Developed:
Tips, Tricks, and Fun Facts:
The kipping pull-up is a dynamic version of the strict pull-up movement and develops the back, biceps, and grip. The kipping pull-up adds elements of power and coordination on top of the strength required.
The kipping pull-up is NOT recommended for athletes still developing the strength to do a strict pull-up because it puts additional stress on shoulder joints which are not sufficiently developed yet. Keep working on your strict pull-ups!
A good scale for workouts involving kipping pull-ups which retains the elements of power and coordination is the jumping pull-up (which our coaches will demonstrate tomorrow!).
Setup:
- Start on the ground slightly behind the bar
Initiation:
- Jump up into a hollow position with a full grip on the bar
- Open the shoulder and hip joints to swing forward, keeping legs straight and feet close
- Use the momentum of the backswing to drive hips vertically toward the bar
- Use back and arms to pull chin above the bar
- Push away from the bar on the way down so you can go straight into the hollow position for the next kip swing
Common faults:
- Attempting kipping pull-ups (or too much volume) before strict pull-up strength exists to safely support
- Relying on leather grip straps instead of developing grip strength and taking care of hands (shaving calluses)
- Weak grip on the bar (thumbs not wrapped around bar, knuckles not rotated up on top)
- Knees bent and feet apart during kipping swing – keeping legs straight and feet close gives you more tension and more power
- Using a bar that’s too low – make sure you can hang from the bar with toes pointed without touching ground
Have one of our coaches check your technique tomorrow!
Dean