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Warm-Up Strategies For Developing Kipping Pull-Ups
By David Osorio
Originally posted on 11.4.2011
Below is a plan to start incorporating regular kipping pull-up skill work into your warm-ups. Like any other skill, you’ll need regular practice to develop mastery of the movement. That being said, don’t go overboard with this—I wouldn’t be swinging on the bar more than four times per week. The progression below is broken into three steps based on your skill level. Don’t advance to the next step until you’ve mastered the previous one. This may take several weeks so be patient!
Level 1, The Kip Swing: Add 5-8 Kip Swings before each set of pull-ups during warm ups, or add 1-2 sets of kip swings when you finish warming up. Progress to Level 2 after you can consistently string these together with a nice “pop” on the back end.
Points of Performance
- Make sure you’ve got the right grip. If your palms feel like they’re being pinched you need to readjust.
- Always start from a static deadhang with a tight body and active shoulders.
- The kip should feel fluid and springy. Try to ride the momentum you create.
- Before moving to Level 2, ask a coach to access your kip swing.
Level 2, The Dynamic Pull and Mature Finish: Now that you’ve mastered the kip swing and have found the weightless “pop” on the back end, try to reopen your hip and get over the bar. Make it your goal to use momentum, not pulling strength to finish the pull up. When you get over the bar, hold the top for a 2-count. This will help you establish a mature finish position. Lower yourself down and reset.
Points of Performance
- Don’t slow down your kip swing before you attempt to get over. This is a common mistake. A bigger kip will make the pull-up easier.
- You’ll have to reset after each rep. Kip swing > Dynamic Pull-Up > Hold over the bar for a 2-count > lower down and start over.
- You haven’t completed this step until you can consistently get over the bar in one fluid motion. Any stalling, slowing down, or extra little kicks to get over constitute a work in progress on Level 2.
- Have a coach look at your progress before moving to Level 3.
Level 3, Stringing Them Together: Now that you can kip over the bar you need to work on linking them together. If you’ve been diligent about holding the top of the pull up, you’ll have plenty of time to work on pushing away back into your kip swing. Once you can link two together, incrementally add reps until you can link 10 together. Watch the video at the bottom of this article to see this in real time.
Points of Performance
- You don’t need to lose the momentary pause at the top of the pull up. In fact, the ability to do this indicates that you’re all the way over the bar. Sometimes folks develop a kipping pull-up and need to reach with their chin to get just over the bar—but this is not a complete kipping pull-up. Try to get the bar to neck level.
- This step is all about timing and rhythm. If you lose your balance or develop a pendulum swing, stop and reset.
- Be patient! Developing your pull ups is going to take some time. The good news is that it’s MUCH harder to get from 0-2 kipping pull-ups than it is to get from 2-10, so once you find your rhythm it’s just a matter of consistent practice to pile on the reps.
Watch these videos (Kipping Pull-Ups Part 1 and Part 2) to see some of these progressions broken down. As always, ask a coach if you need any help with these steps!
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