Many people attach a stigma to kipping pull ups for causing injuries. Like most exercises, doing the movement incorrectly or jumping in too quickly may lead to an injury. However, there is a correct way to go about kipping pull ups that won’t leave you injured or sidelined.
Having competed in six Crossfit Games, Scott Panchik has done his fair share of kipping pull ups. Being a head coach at CrossFit Mentality, he’s also taught many of his athletes how to work towards a kipping pull up. Now, he’s sharing his knowledge with us.
Kipping Pull Ups: Where Do I Begin?
1. Strict Movement
One thing that is essential for any individual is to develop a strict movement before attempting any type of dynamic movement. If your goal is to get a kipping pull up, Scott recommends working on an overhand pull up.
While developing the pull up, your hand positioning on the bar should simulate the same position you’re in while pressing the barbell.
3. Engage the Right Muscles
In a strict or kipping pull up, your entire body weight is pulling down on your shoulders. This is a lot of load for your shoulders so it’s important to make sure the right muscles are engaged to prevent any shoulder damage or strain. During the movement, engage your lats and biceps while actively pulling with your arms. A good indicator that you’re not engaged in the right places is if your shoulders are sore the following day.
Scott’s Rule for Kipping Pull Ups
A rule that Scott has in his gym is that you need to be able to complete 10 strict pull ups before adding in any type of dynamic movement, such as kipping pull ups. This helps keep his athletes safe, healthy, and able to continue to do what they love.
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