If you’ve followed our advice so far, you’ve sharpened your pull up technique to a finely honed edge. Perhaps you’ve used our band-assisted pull up variation to increase your numbers. Maybe you’ve even tried the traveling pull up and the muscle up, or have built yourself a DIY pull up bar.
If you haven’t done ANY of those things, it’s time to go back and revisit our earlier posts. They’re your foundation for this next piece of the puzzle.
If you HAVE been pulling your own weight (pardon the pun…), you may be ready to swing your training into even higher gear. Enter the kipping pull up…
The kip adds a swing or a wave to your pull ups. Why do that? Isn’t strict the way to go? Well, the wave adds an extra dimension of timing and coordination to an already powerful and primal movement pattern. You also recruit more muscle mass when kipping, turning the pull up into a true full-body exercise.
Check it out:
Let’s review some of the key points…
- Palms face away
- When the feet swing forward, the butt swings back
- When the butt swings back, the hips project forward
- The backward swing of the butt continues into upward momentum
- When high enough, snap your hips forward and pull with your arms to bring your chin over the bar
- Push away from the bar and drive your butt back to come back down
- Keep your shoulders pulled down away from your ears throughout
If you’re ready, give it a try. But even if you’re not there yet, the kipping pull up should be one of the exercises you aim to add to your arsenal down the road.
In the video, I mention the Spinal Rock Butterfly. It’s a great movement to help you nail that hip snap, which is such a crucial component of the kip. If you’d like to see it, let me know in the comments. If there’s enough interest — say 50 comments — then I’ll be back with a Spinal Rock Butterfly video in an upcoming blog.
Looking forward to your thoughts!