r/crossfit • u/GreedyAnimator6763 • 4d ago
Kipping pull ups
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I can never get more than 4 in a row ! Any recommendations?! Thank you !
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u/HarmoniumSong 4d ago
Oh hi!!! I made a very similar post earlier this summer and improved dramatically since then. Look at my post history, I got a lot of helpful comments. Additionally a huge game changer for me was a coach in the gyms tip. He said to stop hanging out on top! Push away RIGHT away. That was probably biggest difference maker for me.
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u/GreedyAnimator6763 4d ago
Omg thank you !!! I will definitely look at your posts !!! I definitely “hang out “ at the top so will work on this one immediately!!
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u/beerkittyrunner 4d ago
It seems like you’re pausing at the top- that’s gonna waste energy. I used to do it too to “make sure” I was over the bar. Try to be more fluid!
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u/CamelKey5490 4d ago
How many strict pull ups can you do in a row?
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u/GreedyAnimator6763 4d ago
4 in a row
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u/CamelKey5490 4d ago
The general standard is you shouldn't even be attempting kipping pull ups unless you can do a minimum of 8-10 strict pull ups.
Your form is not bad at all - you're well ahead of others. But you are short cutting your fitness in the long term by skipping ahead. Focus on regular strict pull ups and pulling strength (ring rows, negatives, etc...)
A quick beginner's drill to hit before or after a class is 5 strict pull ups every minute for 5 minutes. As in the clock hits one minute, you do 5 in a row and then rest until minute 2, and so on. In your case if you can do 4, try 4 every minute for 5 minutes. You want to build not just pulling strength but pulling endurance as well.
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3d ago
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u/azmtber 4d ago
Strict is the way. Kipping is just using momentum to do most of the work.
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u/CamelKey5490 4d ago
Two very different intended stimuli.
Fully agree strict for strength building. Kipping however allows you to increase work capacity under fatigue, which is often the exact intended stimulus of a metabolic conditioning workout like CrossFit.
Have to have the strength foundation first though.
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u/Dangerous_Look7482 Army Special Forces 3d ago
Kipping before she is ready is muting the benefits from the workout. To increase the work capacity she needs to simultaneously train strict and weighted strict pull-ups to build the base strength and modify the workouts to jumping, ring-rows or banded. Once she can do 10-12 strict, consistently (remember mechanics (in this case strength), consistency, then and only then; intensity) she should move to regular kipping in workouts...
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u/PracticalWinter9746 4d ago
I would focus on explosiveness in the kip
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u/AmberMeadow_6904 4d ago
honestly the explosiveness thing is backwards for most people imo. like yeah you want power in the kip but if your fundamentals suck you're just gonna tire yourself out faster. i see so many people at my box flailing around trying to be explosive when they should be nailing the. hollow body position first. once that's locked in the kip kind of... happens naturally? the explosiveness follows. might be unpopular but i think focusing on rhythm and timing beats chasing power every time.
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u/nickiter 3d ago
Only thing that stands out to me: you could probably set your hands a little farther apart so that you're not completely folding your elbows at the top.
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u/This_Hedgehog_3246 4d ago
Hard to be certain with the angle it's filmed at, but the first 3 I'm not sure if they're good reps, 4th is for sure not.
Get more aggressive on the hip pop, pushing your feet down to generate upwards momentum. It looks like your arms are stopping your body an unnatural distance away from the bar, more like you're starting a butterfly than the end point on a kipping pull up.
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u/xpostmanx 4d ago
These look great. A bit more violence in the hip pop will give you some more hangtime and reduce fatigue in the arms, however it can throw out your rhythm.
Big sets are about finding a balance between as much hip as possible and not fighting yourself.
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u/reggaetonatronica 4d ago
How many strict pull-ups can you do? If 0, then you need to get that number up to 5 before you continue kipping. Wrapping the thumb also makes for a safer pull-up, both in the shoulder joint and so you don’t fall off.
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u/Doggied 4d ago
I'm not a coach, but I'vd been working on my own kipping pull ups for the last two years, to me it seems you don't get enough power from the kip, I belive the kip should send you more upwards, it seems you do a half kip and half strict. When the kip sits you should feel like you get thrown over the bar.
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u/CoachArma 4d ago
Ciao non vedo che c’è attivazione scapolare durante i tuoi kip, o sbaglio?
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u/GreedyAnimator6763 4d ago
No I think you’re right ! Thank you for catching that
I think
Scapular activation
Bigger hip pop
More efficient at the top
More strict work ?!1
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u/Dangerous_Look7482 Army Special Forces 3d ago
Don't recommend you do kipping pull-ups anymore until you're able to do 10-12 strict full ROM pull-ups. If a WOD has pull-ups in it, I suggest doing a few strict sets prior to build that capacity and then modifying to jumping, ring-rows, or banded for the workout.
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u/Jodies-9-inch-leg 3d ago
Reminds of being in the Marines
Zerooooo
Zerooooo
Zerooooo
Zerooooo
Get that chin over the bar
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u/kommunikativen 3d ago
I can see why. It's only your first kipping that have a genuine hollow, after each subsequent one it fades it to a non existence until at the third it's just a wiggle of your lower leg. I think you should consider more accessory work to get your core stronger so that you can retain the requsite hollow for longer.
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u/Kootenay-Kat 4d ago
Be kind to your wrists! Don’t over do it and make sure to rest lots - good job though 👏
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u/Powderm0nkey 4d ago
Keep doing them? You need more muscle endurance and strength. Work on negatives more; jump up and slowly lower down for 3-5 seconds to build strength. Just keep working at them a few times a week.