Before attempting Kipping Pull-ups we recommend developing a prerequisite of strict strength. Although athletes may be able to complete Kipping Pull-ups before strict, we recommend training strict first to reduce the risk of injury and speed up the learning process.
Progressions - The Kip Swing
Hollow Body
Points of Performance
- Body hollow, legs completely straight, and arms overhead.
- Keep low back in contact with the ground.
- This drill trains the hollow shape for the Kipping Pull-up.
Required Work: 3 x 15 seconds
Arch Body
Points of Performance
- Stomach in contact with ground, lift feet and hands.
- Arms and legs completely straight.
- This drills trains the arch shape for the pull-up.
Required Work: 3 x 15 seconds
Kip Swing
Points of Performance
- Control the swing through the shoulder.
- Alternating between arch and hollow body positions.
Kip Swing + Knees Up
Points of Performance
- Unlike toes-to-bar the knees up should be minimal.
- This drill practices loading the hip to extend for the pull-up.
Floor Kip Extension
Points of Performance
- Aim to shoot feet up and away from the body. Land in a glute bridge.
- This trains the hip extension for a kipping pull-up.
Progression 2 - Kipping Pull-Up
Kipping Pull-Up
Chest-to-Bar Pull-Up
Points of Performance
- String multiple reps together by pushing away from the bar at the top.
- Pop then pull. Extend the hips to generate power to get over the bar.
Points of Performance
- In order to contact lower, extend the hips more agressively than a kipping pull-up.