CrossFit’s unique movements are what make it stand out from other strength and conditioning programs. The kipping pull-up is one of Crossfit’s most controversial movements. Although there are many reasons to support and oppose the kipping pull-up, there is an appropriate time for all things. It is more important to know when and why than what to do.
The kipping pull-up is a full-body gymnastics skill. To propel their body towards the bar, the athlete relies on the power of their back and hips. The Kipp is a coordinated full-body movement that cycles through many repetitions as quickly as possible. It is a conditioning exercise for the whole bo“dy that can be programmed well. Conversely, the more well-known strict pull-up, is the same motion, but it only involves the upper body muscles. It’s generally performed slower to help develop upper body pulling strength.
Crossfit is a form of power output. Simply, power is Force x Distance divided with Time. More work means more power output and higher metabolic conditioning. A pulling drill can be transformed into a conditioning tool by kipping. Kipping pull up is the same as a strict pull up, but a burpee is to push it. To stimulate the appropriate conditioning response, they require full body coordination and sustained effort. What is the last time an athletic event, or any other activity in your life, looked like a strictly controlled movement? Is it possible for a coach to tell a quarterback to not use his hips to throw? Train fast, play fast…train slowly, play slow. Once you have the strength and technique, it is possible to perform at peak performance.
Many times, I see athletes kipping pullups and not working hard on their strict pull-ups. They get distracted by speed and tricks and don’t stop to improve their strength. Although power is the dominant factor in athletics, the first component of the equation is Force (strength). Many problems can be solved by simply being stronger. Injury can be caused by kipping too frequently or not having the right strength base, which is built with precise movements and accessory work.
To avoid injury or embarrassment, consult a professional if you’re new to these movements. You can also wear your big boy/girl pants to take responsibility for your actions.
Perform 21 thrusters followed by 21 pull-ups. Next, perform 15 thrusters, 15 pull ups, then 9 thrusters and 9 pull-ups. This Elite time is sub 3 minutes. You don’t have to do the pull-ups in a strict or kipping way, just do the work as fast as you can. For maximum conditioning, increase the thruster weight or wear a weight vest.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of a best personal trainer in Tampa, one-on-one training, small group classes and specialized courses for a wide variety of athletics, sports training and body goals!
