question about "pullups" (kipping) at Crossfit.

mike_littlerock

I was always taught that pullups worked primarily back, but lately i have gone to Crossfit gyms while on the road. I was hoping one of the experts on here could tell me what muscles are targeted by the kipping "pullup" at crossfit. it looks mostly like calves, elbow and neck, but not sure.

Determinednoob

The lulz muscles

neverstray

Mention CrossFit and up pops the devil every time, aka, Determindnoo, to set everyone straight and make sure we all understand that CrossFit is evil and stupid.

Determinednoob

That's noob. And plenty of devils 'round here. And I never said Crossfit was evil.

myofibril

Back, biceps, core, shoulders, forearms, glutes and hamstrings - doesn't really isolate any of them though (which may not be an issue depending on your goals.)

Clever exercise usually preformed rather stupidly in practice.

ArroganceInStep

Even with a kip it's still mostly a back exercise. You just get more momentum so it's not as challenging. Tons of other muscles get worked too, as msf mentioned, those get hit on strict pullups as well.

Acg67

mike_littlerock

I have mixed feelings.. On one hand, if that is what gets people active, then that is great. I am also a fan of the Olympic lifts, and CF has given many people their first taste of Oly lifting.
On the other hand, I have been to some CF boxes that were total crap. run by people with the required 2 day training to open an affiliate. Crap, it takes a few months of trainings to open a nail salon, but you can open a CF affiliate with 2 days of training? the reason that scares me is that you have people in a position of trust that do not have the required skill set to make sure their customers are lifting in a safe way. It is also the role of a trainer in my opinion to make sure someone does not go too far past their real fitness level. I believe you have to push HARD in your workouts, but "uncle rhabdo" is dangerous and shows too much ego, not enough self awareness, and not enough guidance were combined to create a very bad cocktail.

One common thread in my personal experience in various CF boxes i have been to and the real reason for this post, is an observation that even guys/girls that should be fit enough to do strict pullups, start with kipping from the first rep. if your goal is to get a workout, would it not make sense to at least start with proper technique and only cheat (aka kipping) when you can no longer get any strict reps? Also totally lazy form on what is supposed to be a burpee. basically using technique so bad from rep one that the "pullups" and the burpees would not be counted as a legit rep in any branch of the military. I fully believe some of the people I am talking about are capable of at least starting with strict reps, but are either encouraged to use crap form, are not aware of the proper form, or they are just lazy. Not trying to insult anyone, just trying to be completely honest about my observations, and would give a direct comment and hope for a real answer versus an emotional attack on someone. I do hope that people do not react like this is a religious issue and that im a bad guy for asking questions or saying things critical.. ITS JUST A FRIGGIN GYM!! don't start any riots in the street because i have insulted the prophet Glassman.

qtiekiki

I found this blog post when I was googling for ways to increase my pull up counts.

http://physicalliving.com/kipping-pullups-vs-deadhang-pullups-where-do-we-draw-the-line-between-strict-deadhang-pullups-and-kipping-pullups/

rainbowbow

The fact that they even call it "Kipping" or a "Gymnastics style pull up" pisses me off. What a fail on crossfit's part... NO NO NO NO NO.


GOD!

wait....what was the question again?

rebeccap13

If you want any Crossfit help or info I suggest checking out the CrossFit group on here. Usually this just starts a rant about how much CrossFit sucks and how all people who do it are out of shape elitists that have horrible form.

ixap

I was always taught that pullups worked primarily back, but lately i have gone to Crossfit gyms while on the road. I was hoping one of the experts on here could tell me what muscles are targeted by the kipping "pullup" at crossfit. it looks mostly like calves, elbow and neck, but not sure.

It's really meant to be more of a cardio / strength-endurance exercise, not so much a strength exercise.
Akin to something like a kettlebell workout or a circuit training -- gets your heart rate very high, works on lactate tolerance, works on endurance for repeated, fast movements with some resistance, but nowhere near the maximum resistance you could handle for that movement.

If you want a true strength exercise, you'd do strict pullups if you aren't strong enough to do more than 5-10 in a row, or add weight if you can easily do many pullups in a row. (Or just lift weights.)

DavPul

I'm not a crossfitter, and I know this image is hilarious, but I'm gonna suggest people try it before they slam it. I learned how to kip earlier this year, and it was actually very effective. Hit my whole back including areas I don't hit with a standard chin or pullup, plus it gave me outstanding ab/core work and damn near felt like cardio/HIIT work.

Is it a pure pullup, of course not. Will it make you better at regular pullups? HELLZ YES.

ixap

I'm seriously not sure why people think a video of kipping pullups is so hilarious.
It's no funnier than watching people on the rowing machine going hard
or swinging a kettlebell fast.

Determinednoob

I'm seriously not sure why people think a video of kipping pullups is so hilarious.
It's no funnier than watching people on the rowing machine going hard
or swinging a kettlebell fast.

Yeah we shoudl watch this previously posted vid instead

http://www.youtube.com/watch?v=BDDyxXyf6UU

ArroganceInStep

If you want any Crossfit help or info I suggest checking out the CrossFit group on here. Usually this just starts a rant about how much CrossFit sucks and how all people who do it are out of shape elitists that have horrible form.

I haven't seen folks say that xfit folks are out of shape. Form yes, but that's also kind of the nature of the beast when you do strength work for speed.

nickhuffman74

I found this blog post when I was googling for ways to increase my pull up counts.

http://physicalliving.com/kipping-pullups-vs-deadhang-pullups-where-do-we-draw-the-line-between-strict-deadhang-pullups-and-kipping-pullups/

Both videos in that article are horrible form. The guy in the first video was kipping his knees to get those 20 pullups and the lady in the last video looked like ...I am not even going to say it cause it is mean.

kipping pullups are cheating. Kicking your legs up during chin ups is cheating. How do you figure that using your legs to create momentum to get your chin to the bar will help increase your strength?

If you want to increase your max then do this

http://www.youtube.com/watch?feature=player_embedded&v=NnN8ksvVRIQ

nickhuffman74

I'm seriously not sure why people think a video of kipping pullups is so hilarious.
It's no funnier than watching people on the rowing machine going hard
or swinging a kettlebell fast.

Yeah we shoudl watch this previously posted vid instead

http://www.youtube.com/watch?v=BDDyxXyf6UU

Man that video makes me cringe everytime I see it.

capnwo85

Everyone will trash everyone else's workout. This is the INTERWEBZ, where stupidity breeds,

PhilyPhresh

If you want any Crossfit help or info I suggest checking out the CrossFit group on here. Usually this just starts a rant about how much CrossFit sucks and how all people who do it are out of shape elitists that have horrible form.

^^This! lol

CrossFit and Paleo are total "Hater Magnet" topics...

To answer your question though... Our box works on both kipping and dead hang. We do the kipping because it is easier and allows people to get a start on doing dead hang pull ups, but we also work out the dead hang in order to really build up that strength! Both will work a lot of the back muscles as well as arms.

PhilyPhresh

I'm seriously not sure why people think a video of kipping pullups is so hilarious.
It's no funnier than watching people on the rowing machine going hard
or swinging a kettlebell fast.

Yeah we shoudl watch this previously posted vid instead

http://www.youtube.com/watch?v=BDDyxXyf6UU

Man that video makes me cringe everytime I see it.

Why the hell are these people cleaning with a reverse grip!?!?! Is that normal? I'm with you on the cringing... this is awful.

myofibril

kipping pullups are cheating. Kicking your legs up during chin ups is cheating. How do you figure that using your legs to create momentum to get your chin to the bar will help increase your strength?

I wouldn't call them cheating as such because their use isn't really about total strength as the functional ability to get your chin above the bar as quickly as possible using a range of muscles to do so.

So, if you are the kind of person who likes doing assault course or your a thief needing to scale a high wall quickly to get away from the Old Bill it is a great exercise to have in your routine

If performed correctly.

And that's a big if....

Lisaherbalmomma

Bump to save for my son

Determinednoob

Bump to save my son

fixt

iWaffle

I wouldn't call them cheating as such because their use isn't really about total strength as the functional ability to get your chin above the bar as quickly as possible using a range of muscles to do so.

So, if you are the kind of person who likes doing assault course or your a thief needing to scale a high wall quickly to get away from the Old Bill it is a great exercise to have in your routine

Perfect analogy. It's not a pure strength maneuver but it is a functional use of the body. I'm sure it works your back and arms but it just looks too much like cheating for me to try this.


This can't be posted too many times.

Determinednoob

rainbowbow

Thank you for this. This made me LOLIRL

iWaffle

Determinednoo gets the post of the week. That's hilarious.

professorRAT

Determinednoo gets the post of the week. That's hilarious.

That's noob; and yes he does.

TexasTroy

I wouldn't call them cheating as such because their use isn't really about total strength as the functional ability to get your chin above the bar as quickly as possible using a range of muscles to do so.

So, if you are the kind of person who likes doing assault course or your a thief needing to scale a high wall quickly to get away from the Old Bill it is a great exercise to have in your routine

Perfect analogy. It's not a pure strength maneuver but it is a functional use of the body. I'm sure it works your back and arms but it just looks too much like cheating for me to try this.


This can't be posted too many times.

Shoot...even watching this makes my shoulders hurt. The pulling forward and up and out would tear my shoulders outta the sockets.

Determinednoob

Since you guys liked those so much















man im losing track

ok back to edit