The Kipping Pull-Up movement has revolutionized barre training, offering an effective way to accumulate more volume than normal pull-up and improve athletic performance.
This hybrid exercise of force and skill has become a fundamental element in CrossFit® training and gymnastics practice in general.
But chow to do kipping pull-ups correctly and how to maximize your power and efficiency in this movement? Let's find out together!
Index
How Do Kipping Pull-Ups Work?
First of all, it is important to understand that kipping pull-ups do not replace classic pull-ups. Instead, they are an evolution of the movement that requires a solid foundation of strength.
Before attempting kipping pull-ups, it is advisable to be able to perform at least 3-4 classic pull-ups in a row.
This rule ensures that you have the core strength needed to perform the movement safely and effectively.
What is the correct execution technique?
Once you have acquired the basic strength, It is essential to master the correct technique of kipping pull-ups. The movement can be divided into several key phases, each of which contributes to the overall power and efficiency of the movement:
Correct grip and body position
Start with one pinch (made with three fingers) hooked (hook) from gymnastics, wrapping your thumbs completely under the bar.
Keep your body in a narrow position, with your arms pushing down and away from the bar.
Avoid closing the hip angle and make sure the kip is controlled by the shoulders and core, not the legs.
Bow position of the pull-up
Keep strong arched position, avoiding bending the knee and maximizing tension in the body.
This position helps create more torque and power in the movement.
Kip “High and Far”
Move under the bar”kipping” upwards and “closing” the body in a hollow body position.
Make sure your shoulders move both up and away from the bar to “maximize momentum. "
Hip shot
This is the heart of the kipping pull-up movement. As you float upward toward the bar, quickly open your hips and pull yourself directly toward the bar.
This quick hip thrust generates the power needed to clear the bar.
Thrust
After completing the pull-up, push yourself back into the hollow position. This allows you to maintain the momentum and tension needed to perform the next kipping pull-up.
Once you have the correct technique, you can begin performing sets of kipping pull-ups efficiently.
Extra tips
- It's important gradually work on building your capacity, starting with smaller sets and progressively increasing the volume over time.
- Keep one good form and good technique it is essential to avoid injuries and maximize results.
- Plus, it's useful include accessory exercises in your training to develop the strength and endurance needed to perform kipping pull-ups safely and effectively.
Exercises such as the lat machine and dumbbell curls can help strengthen the muscles involved in the kipping pull-up movement.
- Finally, it is important work on balance and stability during the kipping pull-up movement.
If you notice excessive sway or imbalance during the movement, it is useful to perform specific exercises to improve balance, such as the kip stop.
In conclusion
In summary, kipping pull-ups are a powerful tool for improve strength and skill in the barre. With proper technique, gradual progression, and diligent work on accessory exercises, you can maximize your power and efficiency in kipping pull-ups, achieving faster, safer results in your workouts.
And you, can you do kipping pull-ups? Let us know in the comments and remember to follow us on our telegram channel