Pull-Ups (Kipping)

Overview

Kipping pull-ups use a coordinated hollow↔arch swing to convert hip drive into upward momentum, letting you cycle reps faster than strict pull-ups. When built on solid strict strength and shoulder control, they’re an efficient tool for high-rep workouts without excessive arm fatigue.

The goal is clean shapes, bar proximity, and timing—hips lead, then the pull—so lats, upper back, and core share the work while elbows avoid flaring.

How to Perform

Treat the kip as position → tension → timing. Below are steps to perform a kipping pull-up:

• Set‑Up: Hands just outside shoulder width. Start in hollow with ribs down, glutes tight, legs together, and shoulders active.
• Hollow → Arch: Sweep to a long arch by opening the chest and pushing toes behind you while keeping the rib cage stacked—no low‑back sway.
• Hip Pop & Pull: Snap back to hollow and pop the hips; as feet pass under the bar, pull the bar to chest height keeping elbows down and close.
• Push‑Away: At the top, press the bar away to fall back into an arch, setting up the next rep without a dead stop.

💡 Coaching Cues 💡
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➡️ “Engage the glutes & midline”
➡️ “Pull to chest, keep bar close”
➡️ “Push away on top to keep rhythm”

Technique Focus

Positions drive speed. Maintain a tight hollow and long arch with ribs down and glutes on—this keeps the lever long during the arch and short during the pull, improving height without arm yanking.

Keep the bar close. Pulling to the chest shortens the rotation and protects the shoulders; finish with a deliberate push‑away to re‑enter the arch smoothly.

• Active shoulders: set depression before each rep
• Grip: mark consistent width; thumbs around bar for security
• Breathing: short exhale through turnover to avoid rib flare

Common Mistakes

Vertical chin pull—trying to go straight up; cue hips to bar, pull to chest, and keep elbows down.

No push‑away—dead‑stopping at the top; practice deliberate push‑backs to fall into the next arch.

Soft midline—ribs flared, low‑back over‑extension; reset hollow before speed.

Prerequisites

Establish strength and shapes before adding speed:

• 4–6 strict pull-ups with consistent scapular depression
• 20+ beat swings with crisp hollow/arch control
• Strong active hang (30–45 s) and 6–8 strict scap pull-ups
• Ability to control kipping chest-to-bar singles without chicken-winging

Progressions & Drills

Layer skill in small, repeatable bites. First own beat swings and scap depression, then add hip pop to a low chest pull, then practice the push‑away, and finally link smooth sets.

Use EMOMs and submax sets so rhythm improves without redlining grip or shoulders.

• Beat Swings + Scap Pulls – 3×10 swings, 3×8 scap pulls to prime depression
• Hip Pop + Low Pull – kipping chest‑to‑bar singles emphasizing bar proximity
• Top Push‑Away Drill – from chin‑over‑bar, press away to re‑enter arch

Mobility Focus

Thoracic extension and shoulder flexion allow a long arch without lumbar collapse; lat and pec minor length reduce tugging at the shoulder during the pull.

Prep: 10–12 foam‑roller T‑spine extensions, banded lat stretch (2×30 s/side), and 2×8 scap pull‑ups to groove depression.

Kipping vs. Butterfly vs. Strict Pull-Ups

Select the style that matches the goal and athlete readiness:

• Strict Pull-Up – maximal strength and scap control; safest base; slowest cycling
• Kipping Pull-Up – discrete hollow/arch kip with a pull and top push‑away; moderate‑to‑fast cycle; easier to learn
• Butterfly Pull-Up – continuous circular rhythm; fastest cycle; advanced timing and shoulder tolerance

Programming Tips

Place kipping practice after general warm‑up but before heavy pulling. Stay submax so shapes hold, then extend set sizes once rhythm is automatic.

In met‑cons, break before form breaks; when push‑aways vanish or elbows flare, downshift to strict or ring rows to protect shoulders.

• Skill EMOM: 10 min – 6–10 smooth reps
• Capacity Builder: 5×10–12 kipping pull-ups @ controlled pace, rest 90 s
• Met‑Con Example: For time – 30‑20‑10 kipping pull-ups & air squats

Wrap‑Up

Kipping pull-ups reward clean shapes, bar proximity, and a decisive push‑away. Build them on strict strength and patient progressions so speed never outruns positions.

Treat every set as rhythm practice; when quality dips, reset. That approach preserves shoulders and delivers faster, more reliable scores in workouts.

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