{"id":8415,"date":"2016-09-01T02:43:18","date_gmt":"2016-09-01T02:43:18","guid":{"rendered":"http:\/\/garagegymbuilder.com\/?p=8415"},"modified":"2020-04-29T12:11:15","modified_gmt":"2020-04-29T12:11:15","slug":"kipping-pull-up","status":"publish","type":"post","link":"https:\/\/garagegymbuilder.com\/kipping-pull-up\/","title":{"rendered":"6 Steps to a Perfect Kipping Pull-Ups"},"content":{"rendered":"

updated January 1, 2019<\/p>\n

When you first start doing Crossfit, and you’re presented with a Workout of the Day (WOD) with 60 pull-ups in it, you’re going to be glad you learned how to do kipping pull-ups.<\/p>\n

Yet, people who are not a part of the CrossFit community may think that a kipping pull up is cheating pull up. They are wrong. The strict kipping pull-ups CrossFit are a completely different movement.<\/strong> In fact, the kipping pull-ups are not an exercise in its own right; it is a compound anaerobic test of endurance for your arms and back. It is a CrossFit specific move designed to make you a better CrossFit athlete.<\/p>\n

In this article, we will take you through a six-step progression that will allow you to perform the perfect kipping pull-ups.<\/p>\n

Quick Navigation<\/span>Step One <\/a>Step Two <\/a>Step Three <\/a>Step Four <\/a>Step Five <\/a>Step Six <\/a>Common Mistakes <\/a>Conclusion<\/a>6 Steps At a Glance<\/a>Kipping Pull Up Infographic<\/a>\"Hang<\/span><\/p>\n

Step One<\/h2>\n

Hang from a pull-ups bar<\/span> with your hand’s shoulder width apart and palms facing forward. Maintain a tight core as you begin a slight swinging motion, activating from the shoulder joint (not the hips or knees).<\/strong> Retract your shoulders as you bring your chest forward and back.<\/p>\n

Step Two<\/h2>\n

\"Swing<\/span><\/p>\n

Have your training partner kneel alongside you and place their hands in front of and behind your lower legs. Their hands should be about 18 inches apart. Now start speeding up your swinging action<\/span>, touching your partner’s hands as you come forward and backward. You should make contact with your partner’s hands every second. Remember to keep initiating the swing action from the shoulders rather than the hips or the knees.<\/strong><\/p>\n

Do ten swings and then have your partner extend their hands out by another six inches and do another ten swings.​<\/p>\n

Step Three<\/h2>\n

\"develop<\/span><\/p>\n

Grab the bar with the same hand positioning as before. Go into your swinging motion, building the momentum to develop a large arc of movement. Make sure that the action is initiated from your shoulders.<\/strong><\/p>\n

Do five swings and then try to stop in your tracks mid-swing. Those kipping pull-ups will help you to develop control over the movement. Practice doing five swings and then stopping dead in your tracks until you are able to stop on command.<\/p>\n

Step Four<\/h2>\n

\"Knees<\/span><\/p>\n

Lie down on the ground, face up. Bring your knees up toward your butt, with your feet planted on the floor. Practice doing a kip on the ground by bringing your feet off the ground, drawing your knees toward your chest and thrusting your hips aggressively into the air to bring your feet back down to the ground.<\/strong> In the bottom position, your hips will be high in the air. Practice this until it becomes a fluid, natural movement.<\/p>\n

Step Five<\/h2>\n

\"hips<\/span><\/p>\n

Grab the bar again with a shoulder width, palms forward grip. Start off with the swing that you learned in the previous steps, building the momentum and distance that your feet travel with each arc of your body. On the fifth swing, initiate the same kipping movement that you practiced on the floor in the previous step by thrusting your hips forward.<\/strong> This will have the effect of bringing your chin up toward the bar. At the same time pull-ups with your arms. Do this 5 times in a row.<\/p>\n

Step Six<\/h2>\n

\"kipping<\/span><\/p>\n

Grab the bar and begin developing your swing motion, making sure that you are initiating the movement from the shoulder joint. After 5 swings, kip your body to bring your chin up toward the bar.<\/strong> From the top position when performing the kipping pull-ups, push your arms away from the bar to return to the bottom position. Move directly into your next kipping pull-ups.<\/p>\n

Drive from your legs, keeping your legs straight and toes pointed out as you swing.<\/p>\n

Common Mistakes<\/h2>\n

\"kipping<\/span><\/p>\n