The Kipping Pullup is CrossFit’s default pullup. When people ask about kipping pull-ups, wondering if it’s “cheating”, you’ll hear a response saying “Kipping pull-ups and strict pull-ups are just two completely different exercises.” Not exactly true, but there are pros and cons to each one.
Why the kipping pull-up? To accomplish a kipping motion, first push the chin and shoulders forward, then violently close the shoulders, pulling the chin back. PULL! Lean back and push the bar away. Push the chin and shoulders forward. Then violently close the shoulders, pulling the chin back. PULL! Lather, rinse, repeat… With the kip motion, horizontal momentum gets transferred into vertical momentum. The push-away at the top drives the body forward at the bottom. As the region of impetus spreads, the capacities for both work and power increase. Essentially, more work in less time means greater intensity. Greater intensity means better fitness!
For a nifty read, click the link to browse the “A-Z of Pull-Up Training” by Graham Hayes.
Also, watch this video to see a CrossFit Demo of the kipping pullup.
- Back Squat
- Shoulder Press
Score best of 3, 1 rep max attempts for each lift and add them together.