When introducing the pull-up, we will always focus on consistency with form and technique before intensity. Ideally, we are looking to start our newer athletes with pull-up progressions, building the strength throughout the shoulder, so that we have stability and strength prior to introducing the kip. We typically recommend our athletes have the ability to do 10 strict pull-ups before moving on to kipping.
As many of us have seen lately in the blogs and articles criticizing CrossFit that are circulating the internet, there can be pitfalls regarding the kipping pull-up- if done prematurely and incorrectly it can have a negative impact on the shoulders. This goes with any movement being done with improper form and technique.
The kipping pull-up is a little more sophisticated than the deadhang pull-up. Done correctly, it involves a hip snap that radiates up the spine and into the arms, effectively lifting the body with minimal upper body pulling. From a movement-standpoint, it is a much more efficient technique for elevating the chin over a bar. This is evident in that athletes who practice kipping pull-ups can achieve much higher numbers with a kip, than with a strict deadhang pull-up. Unlike the deadhang version, the kipping pull-up is a full body exercise. There is no room for muscle-isolation in kipping pull-up performance.
What we see in athletes attempting to do high amounts of strict pull-ups, is towards the end of a maxed out set, the only way an athlete can get those last few reps is to resort to a inexperienced version of kipping pull-ups.
I have never seen someone test a max set of pullups without some form of a hip snap, either from the start or near the end – even when the trainee is only doing “strict, deadhang pullups.” The kipping pullup is a much more efficient technique. Put simply, you can do more total work when kipping than when doing deadhang pullups. To our athletes who are interested in the functional training we offer, this is great and beneficial for their goals and training.
Even for someone who is mindfully trying to do strict, deadhang pullups, like in the example above – it is nearly impossible to actually perform them with a perfectly rigid body. This is because the body has a natural inclination to 1) work as a whole, not in isolation, 2) find the most efficient technique to execute any physical activity, and 3) to relax the areas that are not needed for work (the deadhang pullup is a tension-creating activity, the kipping pullup is properly performed with a balance of tension with relaxation). Thus, introducing the kip enables athletes to move more efficiently and use their body in a more functional way.
If you are interested in improving your pull-up and moving on from Strict to Kipping, please consult one of the coaches on the floor or set up a personal training/skill session with a coach of your choice. See front desk for details.
Fitness:
A. OHS x 2 x 4 sets @ 33x1 tempo
B. 1 1/4 Back Squats x 3 x 3, rest 60 sec
+
+
2 min AMRAP S20 (95/65#)
rest 1 Min
2 min AMRAP Squat Clean (95/65#)
rest 1 Min
2 min AMRAP Push ups
rest 1 Min
2 min AMRAP AB Cal
Performance:A. Snatch x 1 x 5 sets building
B. 1 1/4 Back Squats x 3 x 3, rest 60 sec.
+
+
2 Min AMRAP Snatch (135/85#)
rest 1 min
2 Min AMRAP Squat Clean Thruster (135/85#)
rest 1 Min
2 Min AMRAP Ring Dips
rest 1 Min
2 Min AMRAP DU's
No comments:
Post a Comment