Posts Tagged ‘kipping’

How to do Kipping Pull Ups

Tuesday, May 25th, 2010

Pull-ups are awesome for developing a strong, hard back. Chin-ups are great too, especially for increasing biceps involvement. Unfortunately, pull-ups are hard. Many new trainees can barely do 1, if any, pull-ups or chin-ups.

Sexy Back Muscles
A strong, hard back.

Sometimes we need a way to do pull-ups when fatigued, or maybe you are looking for a way to include pull-ups in your conditioning routine. There is a way my friends, and it is called the kipping pull-up.

How to Perform Kipping Pull Ups

A “kip” is basically using the drive from hip flexion followed by an explosive hip extension to increase momentum during a pull-up. This is useful for getting your chin up over the damned bar when performing a HIRT or Tabata session that calls for 100s of pull-up in a short period of time. Kipping pull-ups are used extensively in Crossfit workouts, and you can use kipping chin-ups in your workout too.

The types of pull-ups and chin-ups that most of us typically do in a standard weight training routine (unless you train Crossfit), are from a deadhang. Kipping pull-ups and kipping chin-ups are actually completely different exercises, and should not replace the deadhang in a standard weightlifting routine.

(more…)