What is this kipping thing all about?The kip is common in CrossFit and performed to increase your work capacity. How so? For example: A Push Press is easier to perform VS. a strict shoulder press. Why is this true? When using aggressive hip ext to assist with a push press, a kip does the same for a pull up. Using momentum and decreasing the angle the kip causes decreased inertia which increases you momentum during the movement causing you to use less energy in the shoulder and thereby making the movement of the pull up easier. Bottom line:Kipping pull ups will allow you to perform more pull ups and save your shoulder strength in another taxing exercise or activity.
Wait, isn't that cheating?Cheating in what? Some my argue that isn't a true pull up. Correct, Kipping Pull-Up are not the same as a strict pull up. Kipping isn't a strict pull up, but it accomplishes the goal of getting the body from point A to point B. THIS IS NOT SAYING STRICT PULL-UPS SHOULD NOT BE PERFORMED! Having the basic strength of performing a pull up is key and developing the muscles in the back including Lat Dorsi is very important in order to perform a increased number of rep either strict or kip. Kipping is used in met cons where you need to conserve energy. At CrossFit Hagerstown we try to mix as many different kinds of pull ups as possible including- Strict, wide-grip, mixed grip, close grip, with towels to increase diameter and increase strength in fingers, slow-mo pull-ups and static holds in top position. Mixing it up is key for increased muscle development and endurance in upper and lower extremities. Fundamentals of a effective Kip- Aggressive Trunk Flex/Ext. and Hip Flex/Ext. Muscles Involved- Erector Spinae, abs and Iliacus. Basic anatomy- Muscles in your back, abs and your hip flexors. The more explosive your hips are the better your kip will be. We have to work on the hips! Skill- The Kip for Pull Ups. Video for the teaching how to kip is found here. Strength- Pull Ups with mix and wide grips 2X10
