Thursday, September 1, 2016

*** REMINDER: We are closed this Monday, Sept 5 for Labor Day ***

Workout of the Day

21-15-9 reps for time of:
Deadlifts @ 205/135#
Pushups
Goblet Squats @ 53/35#
Pullups


Breaking Down the Kipping Pullup

This article on the kipping pullup gives great tips in the most common areas of struggle. The whole article is a recommended read, but I’ve summarized the salient points below:

  1. Body Position. Work on developing a controlled kip swing that starts from the hands, keeping straight arms, and generating power through the shoulders. Keeping your abdominals and spinal erectors engaged through full body flexion and extension (think hollow body and superman), you should be able to stay long and still create speed and power in this movement.
  2. Speed & Power. In steps 2 AND 3 of the kipping pull-up progression, athletes need to accelerate through the middle in order to elevate their whole body towards the bar. Once the initial kip swing is establish [sic], step 2 is the point where the athlete must close his hip angle in order to set himself up for the violent kip to come in step 3.  This closing of the hip is often done with little to know [sic] upward momentum, resulting in a poor set-up position for the kip and a much further distance for the athlete to travel.
  3. Hips Not Arms. Lastly, a common mistake in learning the kipping pull-up is pulling with the arms before fully utilizing the power of the hip. Much like the Olympic lifts of the clean and the snatch, we need to be patient and keep the arms straight until the hip drive has created a moment of weightlessness on the bar, before pulling ourselves underneath the weight.  With the kipping pull-up, that moment of weightlessness is now happening to your body and the very last piece is a quick arm pull to finish the movement.

In the video below (slowed to 25%), you can see that she gets her body almost horizontal to the ground, and then drives her hips UP and straight at the bar. It takes a lot of patience to wait until you get your shoulders far behind the bar to hit that almost-horizontal position, but it’s critical to maximizing the hip drive.

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