Wednesday April 16th

So You Wanna Kip…

Lately in the gym it seems that a lot of people are wanting to work on their kipping/butterfly pull ups. Which is awesome! Kipping and butterfly pull ups are fantastic gymnastic movements which not only allow for great conditioning but they look totally sweet. So while everyone is working on mastering those movements, we should review a little about strict pull ups.

I was overweight for most of my K-12 career. Gym class and “working out” wasn’t something I looked forward to or was good at; I did enjoy lifting weights but my concept of “lifting” was three to four sets of ten and then try for a one rep max. Pull up bars required some impossible strength that I just didn’t have; to say that I hated pull ups would be an understatement.

I don’t hate pull ups anymore but I’ve been left with an empathy for everyone who does, they can be harrowing. For a lot of people who don’t have stricts it can be nothing more than pain and suckitude just hanging from the bar. Then along comes kipping and it makes individual pull ups much easier by incorporating the hip into the movement. With pull ups now easier people tend to forget about doing them strict.

Kipping pull ups(and butterflies more so) put a lot of strain on the shoulders. Just being able to perform a few strict pull ups requires you to have a level of shoulder strength that a person needs to protect against injuries from strain. A lot of times people start CrossFit physically unable to do strict pull ups so they start jumping or banded pull ups and stay there until they learn to kip and stay there, reverting to the band in workouts that require strict. Banded and kipping pull ups won’t make stricts easier and neither of those will build the strength and endurance that stricts do.

I do not mean to disparage kipping, banded, jumping, butterfly or any other pull ups. Whichever one you choose comes down to what your goals are. Metabolic conditioning, efficiency, and work output favors kipping while building strength, power and endurance comes from strict. Either way, proper care and attention when training will keep you safe and get you those results!



All Levels

A. Barski Cleans

Handstand push-ups
Ring dips


A. 3 Hang Power Cleans

B. 21-15-9
Push Presses-bar

Mobility WOD