Opinions on Kipping Pull-Ups?

dp1228 · August 2013

Did my first actual unassisted pull-up yesterday, but it was a kipping pull-up (I did a few actually just not in a row). I know it's big in the crossfit community and I just wanted to hear some opinions on this type of pull-up. Is it a waste of time trying to get my reps up in these pull-ups versus the traditional strict pull-ups? Am I getting any benefits from the kipping pull-ups?

I'm not gonna lie, I was SUPER psyched at the gym to do an actual pull-up even if it wasn't "proper." I'll definitely keep trying to do the strict pull-ups but I'm having fun with the kipping pull-ups right now!

Thoughts?

jwdieter · August 2013

If you don't have body control and strength in the first place, you'll probably hurt your shoulder. If the only way you can get to the bar is kipping, it's not worth doing. That's just trying to swing/flop up.

astrampe · August 2013

Good for you - but I would keep trying to do "real" pull-ups...I sort of agree with this guy - it looks like a great recipe for messing up your joints and spine - but then again, I'm old enough to worry about that....
http://www.tonygentilcore.com/blog/all-the-hype-behind-kipping-pull-ups/

mlnick69 · August 2013

Here is a progressive plan to get you to be able to do non kipping pull ups.

http://scoobysworkshop.com/pullups-for-total-beginners/

Imo kipping is more of an assisted pull up, which still over time would have benefits. However good form pull ups would be much more beneficial.

AJ_G · August 2013

A lot of crossfit exercises are recipes for injury, including kipping pull-ups. Keep doing assisted pulls with control until you build enough strength to make the transition. You can also do lat pull downs

JoRocka · August 2013

I consider kipping to be cheating- unless you are doing an obstacle course or whatever.

Otherwise fight for a traditional pull up- worry less about dead hang and more about getting deep to the bar.

lat pull downs
inverted rows
regular rows
DB Rows
Barbell Rows
assisted pull ups via machine band or chair

all good.

dp1228 · August 2013

def don't want to injure myself which I do keep hearing about with crossfit exercises. im gonna keep working on traditional pull-ups. I'm able to handle heavier weights and im working on my upper back and arms for strength but i just can't seem to do it yet! so far sounds like kipping pull-ups really don't have any benefits for building strength etc.

_Waffle_ · August 2013

Kipping EVERYTHING!

http://www.youtube.com/watch?v=UKp7fBtj81c

fivethreeone · August 2013

as a former gymnast... kipping is totally cheating.

phjorg1 · August 2013

They are two totally different exercises. Stop looking at them like they are related.. Stop calling kipping cheating. It shows you have no clue about exercise if you think this. Is doing pushups cheating at bench press???

If you can only do 1, then you are not ready to do them.

da_bears10089 · August 2013

Kipping EVERYTHING!
http://www.youtube.com/watch?v=UKp7fBtj81c

video was amazing..

Hadabetter · August 2013

I consider kipping to be cheating- unless you are doing an obstacle course or whatever.

Otherwise fight for a traditional pull up- worry less about dead hang and more about getting deep to the bar.

lat pull downs
inverted rows
regular rows
DB Rows
Barbell Rows
assisted pull ups via machine band or chair

all good.

Good list. I would add pull up "negatives" to it.

BeachIron · August 2013

Aghghhghggh!!!!!!

Okay. I'm better now.

shutupandlift13 · August 2013

Did my first actual unassisted pull-up yesterday, but it was a kipping pull-up (I did a few actually just not in a row). I know it's big in the crossfit community and I just wanted to hear some opinions on this type of pull-up. Is it a waste of time trying to get my reps up in these pull-ups versus the traditional strict pull-ups? Am I getting any benefits from the kipping pull-ups?

I'm not gonna lie, I was SUPER psyched at the gym to do an actual pull-up even if it wasn't "proper." I'll definitely keep trying to do the strict pull-ups but I'm having fun with the kipping pull-ups right now!

Thoughts?

If it keeps you motivated to keep working on pull ups in general then keep at it. I know pull ups for females can be especially daunting so whether you're going down in the amount of assistance you need or you're able to kip, it's all steps towards being able to do strict pull ups. IMO, do strict or dead hang until you can't then kip or use bands.

shutupandlift13 · August 2013

as a former gymnast... kipping is totally cheating.

Cheating at strict pull ups, yes.

But kipping is a legitimate movement, people act like it was invented solely for CrossFit.

bumblebums · August 2013

Even in crossfit, which reifies the kipping pull-up, you are not supposed to do them until you have mastered a certain rep range for strict pull-ups. Here, have a read:

http://physicalliving.com/the-kipping-pullups-vs-deadhang-pullups-debate-put-to-sleep-part-1/
http://physicalliving.com/the-kipping-pullups-vs-deadhang-pullups-debate-put-to-sleep-part-2/

ElliottTN · August 2013

I don't think a kipping pull-up is cheating, I just don't think a kipping pull-up is a pull-up at all. Nothing wrong with it. Just not the same thing.

JoRocka · August 2013

They are two totally different exercises. Stop looking at them like they are related.. Stop calling kipping cheating. It shows you have no clue about exercise if you think this. Is doing pushups cheating at bench press???

If you can only do 1, then you are not ready to do them.

no.. it is.. if you are intending to do back work by way of pull ups- then kipping is cheating.

And... how do you get better at them if the solution is "you can only do one so don't do them"

really? and you say we know nothing about exercise?

that's rubbish.

Guess I should give up on all sorts of other things- I can only pull 250 DL- so I guess I shouldn't' do that any more either.

I don't think a kipping pull-up is cheating, I just don't think a kipping pull-up is a pull-up at all. Nothing wrong with it. Just not the same thing.

I'd be inclined to agree with this.

nicola1141 · August 2013

God, you know you're a mom (and totally not fit enough) when you read this title and think "hmmmm, I've never heard of that brand of pull-up (diaper)".

bumblebums · August 2013

I don't think a kipping pull-up is cheating, I just don't think a kipping pull-up is a pull-up at all. Nothing wrong with it. Just not the same thing.

True, and you have to be able to do a kipping pull-up if you want to do something like a muscle-up on a bar.

Ichigo2012 · August 2013

So I guess a barbell push press is just a cheating form of strict press? No? They're legit movements recruiting different muscles in different ways? I see...

rybo · August 2013

I don't think a kipping pull-up is cheating, I just don't think a kipping pull-up is a pull-up at all. Nothing wrong with it. Just not the same thing.

^^^ This. A kipping pullup is a movement in and of itself. I would not use it as a progression to a standard pull up though.

I can do dozens of reguiar pull ups, but in order to do a muscle up, I had to start it thru a kipping pull up. It takes a bit of coordination. Eventually I'll get to a more controlled MU, but until then, I'll keep doing my kipping muscle ups.

SirBonerFart · August 2013

seems like a good way to snap your **** up

mandi_444 · August 2013

I do Crossfit and at my box they won't even let us attempt the kipping until we master a pull up (without any assistance).

Kipping is added after you can prove you have the strength for regular pull ups. Kipping is good if your doing an endurance WOD and are going for time; it gets you in a good rhythm. But again, we are not allowed to even attempt it until we have the strength and motion down of regular pull ups.

Just my $0.02

melmckay99 · August 2013

I can kip 8-10 in a row usually but can barely strict pull even just once. It's just a different type of movement that relies more on momentum and timing than actual strength. I'm not sure why everyone is so worried about getting injured from them (kip pulls) though, they seem like a pretty free-form type of exercise to me, no external weights involved, just swinging on bars like the primates that we are

.

bumblebums · August 2013

I don't think a kipping pull-up is cheating, I just don't think a kipping pull-up is a pull-up at all. Nothing wrong with it. Just not the same thing.

^^^ This. A kipping pullup is a movement in and of itself. I would not use it as a progression to a standard pull up though.

I can do dozens of reguiar pull ups, but in order to do a muscle up, I had to start it thru a kipping pull up. It takes a bit of coordination. Eventually I'll get to a more controlled MU, but until then, I'll keep doing my kipping muscle ups.

Just what I pointed out above--though my knowledge of the muscle-up is entirely theoretical at the moment, so I am glad to hear from someone who has experience with them

Kipping pull-ups and muscle-ups are explosive movements that require coordinating multiple muscles in time to produce power, whereas strict pull-ups require mostly just strength.

Someone above mentioned push presses vs strict presses--the difference is similar. One can usually push press more than one can press using strict form.

phjorg1 · August 2013

Same reason why you don't throw someone into their 1rep max oly lifting right out of the gate. Its very hard on joints due to excessive sheer force. Try this, step on a scale. Then jump on one. Notice your weight explode far higher for a second. Voila, someone kipping when they don't have the strength for basic pull ups are putting untrained parts like your rotators at risk.

I can kip 8-10 in a row usually but can barely strict pull even just once. It's just a different type of movement that relies more on momentum and timing than actual strength. I'm not sure why everyone is so worried about getting injured from them (kip pulls) though, they seem like a pretty free-form type of exercise to me, no external weights involved, just swinging on bars like the primates that we are .

jerber160 · August 2013

i subscribe to the theory that anything is better than nothing. if your other choice is to stay on the couch ( or even the ebike) by all means... CHEAT.. and remember to listen to your body

dp1228 · August 2013

I consider kipping to be cheating- unless you are doing an obstacle course or whatever.

Otherwise fight for a traditional pull up- worry less about dead hang and more about getting deep to the bar.

lat pull downs
inverted rows
regular rows
DB Rows
Barbell Rows
assisted pull ups via machine band or chair

all good.

Thank you for this! I do most of that already I think I just need to up to number of days I do back work and keep trying to increase on the weight.

Alehmer · August 2013

Kipping --> Endurance, Speed, and Explosive Strength for that group of muscles
Pullup ---> Maximal Strength (for most) for that group of muscles

I see them as the same relationship between plyometric pushups and one-arm pushups... both still a pushup but different flavors and used for different reasons.

Just don't ever lie and count your Kip # into your answer to "how many pullups can you do"

dp1228 · August 2013

Thanks for all the responses. Thinking about it, it should have occurred to me that strict pullups and kipping pullups were really two different things. Going from not being able to do one pull-up one minute, to busting out five kipping pullups the next says something lol. when my boyfriend saw me struggling with the pullup, he suggested doing kipping. but i'll keep pushing for a regular pull-up. when that happens im going to feel like such a boss!!!

Opinions on Kipping Pull-Ups?

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