Why do kipping pull ups

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Muscles at work during the exercise. How do you do a kipping pullup? The takeaway. Read this next. Click To Tweet: Kipping pull ups and strict pull ups are different movements with different purposes. Kipping pull ups are, for the most part, a means to an end. They are a common movement seen in competition or in programming for competition-level athletes.

Because in competition sometimes you need to get your chest to the bar as many times as possible in the shortest time possible. Athletes are not performing this movement as an exercise in its truest definition. That is not and never was the purpose of the pitch. Pitching is a sport-specific movement that achieves a specific goal relative to the sport in which it is used. Tell me something, would you ever sprint just three steps?

Barbell rows are so much more effective for building strength. Kipping pull ups are a highly technical movement that, when utilized as an exercise, provide a brutal anaerobic demand on the musculature of the upper body. Click To Tweet: Used as an exercise, kipping pull ups are the hundred-meter sprint for your upper body.

The second common criticism: kipping pull-ups are dangerous and harmful to the joints. But outside of CrossFit, the kipping pull-up is not necessary. To be successful in the kip, an athlete must understand and execute the arch and hollow movement.

These two shapes are important in creating tension, strength, and form that translate to the kipping muscle-up and the bar muscle-up. Without the knowledge of a strong kip swing, plus the strength of strict pull-ups, your foundation may not be sound enough to develop higher-level skills properly and safely. In fact, their stance is that all athletes should first develop strict pull-up strength and only after that begin developing kipping pull-up mechanics.

By following this progression, the athlete will develop the strength necessary to control the rapid lowering that happens as the athlete descends in the kipping pull-up. As discussed in this article series I wrote for CrossFit Journal, we kip after developing strict strength just as we learn to walk after crawling.

Any good coach wants an athlete to have good bodyweight squat mechanics before adding extra resistance. And CrossFit HQ wants the same to happen with kipping. CrossFit continues to emphasize the development of strict strength pull-ups even after the athlete. Rather simply a way to use full-body motion to perform more work in less time.

This is similar to how a push press allows athletes to lift more weight from their shoulder to overhead than is possible with strict overhead presses. Jeff Tucker, subject matter expert on gymnastics for CrossFit, further discusses the control aspect in this video. There is one very important thing to note in this argument. Within any governing fitness body that trains individuals to coach fitness, we will see some followers listen to all recommendations.

Granted, many people are not kipping properlyand are certainly putting their shoulders at risk for irritation. In the same way that boxers use momentum from their entire body to generate a punch, or a golfer uses a wind-up to deliver as much force to the ball as possible, our bodies are made to transfer energy from one part of the body to another.

The kipping pull up is a way to accomplish a task using our entire bodies rather than isolated muscle groups. The kipping pull up is effective because it transfers the initial work of the pull up to the rest of the body, but those forces still have to go through the bar and the shoulder during the arch of the swing.

The shoulders then store force like a spring and transfer it back into the bar and the body for upward momentum. Enter your tendons, ligaments, joint capsule, and labrum. These are the structures in addition to the muscles that can be irritated and possibly injured with uncontrolled kipping, or any uncontrolled dynamic movement for that matter.