MOVEMENT TIP: The Kipping Pull-Up

Today, CrossFit Seminar Staff member James Hobart demonstrates the kipping pull-up. The kipping pull-up differs from the strict Pull-up in that it uses momentum to propel the chin over the bar instead of strict arm pulling strength.

Before kipping, it is advisable to work on building the following to protect from injury::
- core strength, particularly in the hollow position
- shoulders that are strong in the extreme end ranges of motion
- strength to perform at least 2-3 strict pullups

If you jump ahead to kipping pullups because they are easier than strict pull-ups, then you risk injuring yourself by throwing your bodyweight into those extreme ranges of motion (especially shoulder flexion) before building up strength in those positions.

Points Of Performance

• Position hands on the bar wider than the shoulder


• Full grip on the bar


• Start hanging with arms extended


• Initiate swing with shoulders


• Alternate between arched and hollow positions


• Drive hips towards the bar while in the hollow position


• At the same time, push down on the bar with straight arms


• Rapidly extend hips, then pull with arms


• Pull until chin is higher than the bar


• Descend down pushing body away from the bar