CrossFit Beginners: Kipping (Master this before kipping pull-ups!)
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- Опубліковано 20 чер 2024
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Do you have trouble with kipping pull-ups, toes to bars and muscle ups? Or are you new to CrossFit and can't figure out how everyone makes the kip swing look so easy? Check out this comprehensive guide on kipping, complete with drills and progressions to practice along the way!
Here's what's included:
0:00 Intro - Why do we kip?
2:00 Kip Swing How-to: What are the fundamentals?
5:57 How to stay balanced under the bar (avoid Tarzan swings!)
7:20 Drill #1: Hollow Holds (floor)
8:05 Drill #2: Arch Holds (floor)
8:30 Drill #3: Candlestick Rolls
9:00 Drill #4: Hanging Hollow and Arch Holds
10:22 Drill #5: Beat Swings
10:54 Drill #6: Kipping Elevates
13:02 Extra tip: what made it finally click for me!
13:45 FREE STUFF!
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The BEST explanation of the Kip I have ever seen. WELL DONE.
Thank you so much! Glad it was helpful!
I had my 4th session today which included a FRAN 21-15-9 pull ups and squads and I never thought that CrossFit moves were so tricky to learn (at least they have been for me trying to learn at the age of 44😩). So , thank you so much for making these videos available although I know they were posted years ago .
Great video, I appreciate the detail you put into this. Perfecting the form at this stage is important for mastering kip pull-ups.
I started crossfit a.month ago and your videos have helped me tremendously!
New to all of this and this video was great. I’ve been doing some ‘Murph prep’ workouts except the pull-ups and all of this has been great to help me see how to get this movement down. Thank you!
Thank you for the head comment!! I feel comfortable with the hollow position but felt so awkward with the arch position!
Been trying to get from scaled to Rx the last 4-ish months. So thankful for this video -- I might actually get there now!
Very well-explained, thank you!
Great video. Very helpful with pointers.
Thanks man, one of the best demonstrations.
Thank you, I will definitely try this Kipping pull ups which I never tried it before.
Thank you very much for your work. Your videos are a very great help🙏🏼🙏🏼🙏🏼 I learn a lot from it and much more than from coaches of my gym👍🏼
Great video, thanks!
Thanks for a great video, really insightful
I've been kipping for a few months now but I'm trying to get my butterfly. I can get like 3 great ones in a row and then I get out of sync and the momentum is gone. I loved this video. I will try the hanging arch-curve. Muscle memory.
Next come the MUSCLE UPS!!!!
Thank you for this video.My kip swings were better today after watching this 👍👍
Great Video , thanks for that.
Going to do theses drills thanks
Thx for these tips, I’m 63, want to learn kipping pull-ups
Just did these for the first time today (2nd workout). I am out of shape for sure.. I felt real floppy.. I like the steps to work on. I struggled with the hallow holds but I know I can work on those pretty much anywhere and when warming up before workout I can work on the steps you provided. Thank you! 🙏🏽
This video was much more helpful for me. Thank you. T2B is difficult for me, but it's mostly my hamstring that is tight
Glad it helped. Download my free TTB guide at wodprep.com/toes-to-bar/
Definitely the candlestick rolls helped me. Many thanks 💪💪
Great to hear!
I've never watched a video with a such good didactic like that before. Here in Brazil crossfit has become really popular. My struggling with these movements makes me even more excited to learn them and do it correctly. I'm sure that after thus amazing explanation, it's gonna be easier to kip. Thanks
Great video!!
Finding it hard to go from the ground to the bar, as when you go to the bar your now carrying your body weight. The head through tip , seems like a good one.
Excellent video as always!
Your explanations are very clear and You are a very good Coach. Every time I applied your tips itvworked for me. THANK YOU VERY MUCH! Gus
Kipping elevates! I think this is gonna be the key for me to get to kipping pullups....never been shown this move before and something in my brain is clicking...can't wait to try.
Really enjoyed the humorous parts too! 😂
This is so me…everything that was done wrong is me. This video is awesome and I’m definitely going to use it as a template to get better at the Kip swing.
Great explanation!
Glad it was helpful!
Learned about all Kipping, and never knew thats what the CrossFit world referred to it as.. Thanks!
My abs were soo sore after my first kipping pullup workout. It really turns it into a whole body exercise.
Yeah that's the problem.....
Excellent!
Muchas gracias!!! saludos desde México
Great video great workout Training body great show
Nice tipp with the head!
working through kipping pull ups with the coach at my crossfit gym. 1st roadblock for me was letting my shoulder loosen for the swing (don't have them locked out the whole time). I am better at the kip part, the first pull up is fine (can even get chest to bar). I lose it there as I am not pushing back and dead dropping (in your kipping pull up video). I feel if I can break that habit I can really begin to build and be proficient. Thanks coach!
Very happy to found your channel. Hope you're doing great. We really need more coachea like you.
I appreciate that!
Thank you so much coach..such a great videos..just started a crossfit 💪😍
You the best 👍
Slow and controlled is best for positive results and injury reduction. Prove me wrong.
Just did my first cross fit class tonight, it was on the kips… very enthusiastic about this… lonnnng way to go!😂
Sweet! Don't worry, you have the rest of your life to crush it!
Same I just had my first class. Not the most coordinated
Great Video showing how to 'translate the hollow and arch movements to the overhead bar, much the same position we should hold/use when doing handstand pushup and other skills......but I'm curious why we seldom hear of these same positions in relation to Burpees?....Everyone I see doing burpee's is ALWAYS FEET APART (not together like we see here). Thanks Ben
Thank you for the video. I am able to do the beat swing as well as the pull down the bar, however, I am not able to pull myself up over the bar. Is it because I am not wrong enough or just my technique?
Great video thanks alot! =)
Glad you enjoyed it!
Thank you for this. I really appreciate the demonstration of the progression. I'll start working this at the gym.
Don't. Lol Might want to read this article first, The 5 most dangerous exercise fads of 2015. That one part of the movement where your elbows swing behind your head destroys shoulders, creates impingement. This one won't be around much longer. Trust me on this one, I was a hardcore weightlifter and destroyed my shoulders 25 years ago back when behind the neck military press, behind the neck lat pulldowns, and upright rows all the way to your chin were considered GREAT exercises. Science has come a long way and learned from its mistakes. Well it kind of temporarily got suspended when someone came up with this exercise that mimics 2 of the afore mentioned exercises. I would do anything today to go back and train safely. At 49 it makes muscle building in my shoulders SO SO difficult. Anytime your elbows with arms up come back behind your ears while under stress, that's guaranteed impingement over time.
Grate contest... 👍
Hello Coach, one very important note is that you need a strict pull ups strength before progressing to kipping.. I had a torn RCT because of the kipping weak .. thanks
Alternatively, if you can do strict pull ups, don't do these:)
I'm here from an article in Men's Health, the 5 most dangerous exercise fads of 2015. Number 3, Kipping Pull-ups. 😂 Has it died yet or did everybody's shoulders die first?
I am a beginner and my question is what technical information is available for coming out of the pull up. Because 250 lbs plus gravity is a lot of weigh coming down especially if it is with the wrong or weak muscle groups. Thanks
I am nine-month into CrossFit, just did the Murph with banded push-ups in 46:08 Min. My goal for the next 12 months is to be ready for 100 kipping push-ups for an advanced Murph next year. RX, with vest, might not be on my target list.
I would like to see the last step, how to conect the movement once you are up with the next kipping. But thanks for the progression. I'm gonna practice those movements
How do I improve trying to get the pull-up part . I’m not sure how to transition into that pull up I get enough momentum but maybe not strong enough yet to pull up
I can do a good kip swing, but when I try to move forward to a kipping pullup or toes to bar, my timing gets messed up and I can't do it.
Me too
I've been having the same problem.
My coach said that even if I'm strong enough to get a proper toes to bar, but can't manage more than 1 at a time (no kip), then practice the kip, then do 1 knees to elbow. Then stop, then do a kip and 2 K2E, and so on. And if you break the motion, start over.
I'm still practicing this but i can finally get 3 or 4 without stopping or messing up the rhythm.
I had to do the same with dbl unders.
@@Stranger_Strange_Land thanks for the advice. I will start doing that.
New to this, was just wondering about kipping though. Is it kind of cheating, using momentum/inertia to pull yourself up so fast?
Dude, I JUST had this "kipping is not cheating" conversation with my husband like an hour before seeing this video 😆😆 I told him exactly what your intro said 👍 thanks for a video to back me up 😆
The hardest thing I have issues with is ripping on TTB, C2B and BMUs. Tried callus management, grips from Victory grips and stopping my death grip to allow some rotation. Still ripping on palm 🤕😅
I've got the bestttttttt exercise for ya for ripping. I used to rip all the time but then I started dong this exercise 2-3 times a week and now I don't rip. It's also the easiest exercise haha So it's called a False Grip Active Hang and essentially it's just hanging from the bar but with your hand FULLY around the bar (even that pinky) If you head to my channel I have a video for it but it's honestly such a good exercise to help with ripping. If you do it 2-3 x/week about 3-4 sets of an AMRAP set it will CHANGE THE GAME! Hope this helps!
Wish you were my coach
Here's my tip, jump into the bar 6 inches away from where it is to get yourself into the right motion from the start. Jumping vertically up is hard to then start with bc you don't have any horizontal momentum
I am brand new to this I'm a 57 year old 100 lbs overweight.
Sadly, I’m not a beginner. My kip swing looked like a flopping fish on land. I finally videoed myself & saw what I was doing wrong. This video has helped me a lot. Thank you !!
haha, so glad it helped! You got this!
I really struggle with connecting kipping movements. I also tend to double bounce my t2b. I will be working on the beat swings, elevated kipping swings, and pushing that head through on the arch.
Started BoxFit a month ago and I can’t seem to pull myself up, my arm strength is not the strongest. This is a really great video 🙌🏾
Same here. Just started CrossFit last week. Sore as all hell. But we all have to start somewhere. Just keep at it.
Kipping pull ups are my goal for 2022. Than a bar muscle up
Make sure you download my free guides at www.wodprep.com
1:50 or why not just do less pull-ups with proper form lol
For me, it's difficult to descend in a hollow position. When I get to the highest point in a hollow position, my body obeys the kipping rythm and transits to an arch position at the very beginning of the descend. I loose the rythm
I cant seem to link reps together
I know this video is a year old but the thing that made it click for me the most - similar to pushing your head through - was to stop looking at the bar. It's not going anywhere and neither are my hands, so there's no need to look at it. Look straight ahead and keep your chin neutral.
When kipping, I'm all over the place
Here's a concept Rx less pull ups
i'm not compare or compete with other crossfitter but only to myself, I rather lose some time to take a break than kipping
Sooo kipping allows you to do more reps for the sake of doing more reps? More low quality reps does will not equate to more muscle growth
Afaik, the goal of CF is not solely to gain muscle but to keep high intensity set of movements to keep HR high for overall fitness. It’s not only about body building.
@@TheNocturnalNurse sure, but weightlifting/bodybuilding also has high intensity/explosive exercises that won’t deteriorate one’s joints. Or do cardio. Ever try doing 10-12 rep deadlift sets? That definitely gets your HR up. 😂
Sooooo
Kipping is an important movement in the gymnastics world- which crossfit incorporates.
For example, the muscle-up uses the kip, and once you get stronger no longer longer requires a kip but takes more power and energy.
The kip does work the lats and core if done correctly. However, there are way too many who are more interested in quantity over quality and i blame bad coaches for that.
If done correctly the kip has many benefits to muscle/strength building.
@@Stranger_Strange_Land I don’t even think the muscle up is a great exercise either. The risk/reward ratio isn’t great. An exercise is a bad exercise when slightly bad form or even good form will result in injuries and doesn’t provide more benefits than other exercises. This is a perfect example of muscle ups and kipping. Unless you’re doing perfect form, they’re terrible for your joints due to the explosive nature of it. Plus, even if you are doing it with perfect form, a pull up/dip combo will work out all of the same muscles even better. So kipping and muscle ups are just high risk/low reward.
This isn’t to say the deadlift is a bad exercise either. Yeah it’s really easy to injure yourself if you’re pulling heavy weight without perfect form, but it’s not a bad exercise because there’s literally no other alternative to the deadlift. If you don’t do the deadlift, it is impossible to work out the same muscles in a similar, convenient fashion. So to some people, the high risk to high reward ratio is worth it.
@@GiggleGrass i agree with everything you're saying.
I think the idea of a MU is "functional training", something that you may need to do in real life if being chased (or whatever). But yes, it's risks are higher than the rewards. However, that is the point of learning progressive movements.
And as for DL's... progressive overload will accomplish what you need if you have any issues lifting heavy. The DL is an imperative exercise for muscle building, for sure.
The hardest bit is the final pull to get my chin over the bar
You want to master that? Stop Kipping and learn how to do a real pull up.
"More work done"
this guy is really funny....a stream up... north.. hahahha.
A lot of people don't control their legs, and don't keep them together
Who cheated and stayed at home and ate all the freaking chips, Kip?
ZeeeerO
Wouldn't practising kipping pull ups help you to do more strict pull ups in the long run??..
As fastly?
for newbies this is a great way to get an injury 🤣
Omg the premise is so silly. He's trying to sound like he's smart using work over time but he's completely misunderstanding what that concept even is...Doing a more efficient pull up 100 times just to meet that quota of doing a hundred pull ups is not the same as doing 100 actual pull ups. It's not more work in less time in that sense...it's more effort achieving much less in the same amount of time. After all, after 100 kipping pull ups done, not a single actual pull up has even been attempted. So yeah...lots of wasted effort for not actually doing an actual pull up but still calling it one. That is cheating no?
It will get you in shape for sure. But calling this doing pull ups is like when vegans call tofu tenders "chicken".
Swinging like Tarzan lol ...
Kipping is just another way of saying “I don’t know how to do a pull up”
For some, yes.
For others, it's a progressive move to learning the muscle-up.
But it's also important for coaches to remember to add non-kip pull-ups (and not in impossible Quantities) to their workouts. AND for coaches to pay attention to those incorrectly doing the kip; you're not supposed to look like a wheel, but it's a slight controlled lat arch and hip thrust bracing your core (hollow body like in this body).
"More work done in a shorter amount of time"
No, you're actually doing no work, those aren't pull ups.
The correct way to do an incorrect pull-up
What’s funny with this comment is, anyone worth their salt and can perform any reasonable amount of kipping pull ups can out perform those that sit there and complain at strict pull ups.
@@alexshattock3840 following your flawed logic, anyone can double the weight of their bicep curl overnight just by simply swinging their whole body. Only now we call this a "kipping bicep curl" we do it to max out on volume and reps while also maxing out on the odds of getting injured. Come on be real if an overweight dude with 0 training can bust out 5 or 10of these butterfly pulls ups then it's nothing but a bad joke
@@davidiv123 have you ever done kipping pull-ups? No? So you have absolutely no idea what you’re talking about therefore your opinion means shit? Gotcha.
@@alexshattock3840no they can’t, I guarantee you anyone doing proper pull ups will out perform flopping fish kippers 😂
U are totally wrong bro noob u are
The Kipping pull-up is such a ridiculous and difficult exercise to do and not hurt yourself that you cannot realistically teach beginners reliably.
Kipping pull ups. 🤦🏻♂️
His talk about work, applies to the definition of Work in Physics; total forces and distance. Has nothing to do with muscle gains from the design of a pull pullup or pull-down for a broad back. For a back routine, to Gain muscle in the back, kipping is NOT the Work you want. In my opinion kipping is a waste of time for GAINS. Save WORK talk for Physics exams.
I watched this with an open mind to learn about what Kipling is. But to say you’re doing more work in less time is like pissing on my head and calling it rain. You may actually put your chin above the bar more, you don’t get more gains from that. I can’t listen to the rest of the video
Still not a pullup
Better than doing nothing 🤷♀️
But the kip is a progressive movement meant to help you learn the muscle-up.
Not a real pullup when kipping, no. Agreed.
@@Stranger_Strange_Land still not a pullup
@@frank8596 👍🖖
I was gonna watch the video just to critique the BS excuses he is making, but he had to go and say "as fastly as possible". Bad technique and bad grammar, I'm out.
Using momentum means you’re doing LESS work in a much shorter time
More reps though...
@@WODprep what is the point of being able to do more reps if it's not actually stimulating the targeted muscles of an real pull-up, and at a much higher risk of injury?
@@WODprep But that's not what you said. If you'd said "100 pulls ups" = "200 kips" You'd be closer than right. Your initial example was "get your chin above the bar 100 times" Strict pull ups 100 times is more work than 100 kips. Time be damned..
not a single pull up was done in this video
Fish up**
"More work done in a shorter amount of time" I guess lmao, literally a cheating way to pull up using momentum. What do you think exercise is for, strengthen muscle to do more work, not using momentum. Using momentum or other ways to do more work in a short time is for real life, not for exercise.
The kip is only meant to be a progressive movement when learning moves like the muscle-up.
Not a cheating method for mass quantity pullups. Some gyms and coaches are bad, they either don't know or don't care
So basically 0 pull-ups.
Thanks for your input
@@WODprep Can you help me understand what is the point of this exercise? You mention "to do more work in the least amount of time" but if that's the case, why not do HIIT instead of this, considering this significantly increases one's risk of injury, and seems to serve no functional purpose?
This is so terrible that It deserves to be taken down
1:41 Ah, ok, so crossfit is for lazy people who think you go to the gym to work smart, not hard..
How about the fundamentals of a strict muscle up.
Let me re phrase that. An actual muscle up. Not this 'kip up.' Everyone knows that there should be no kipping in an actual muscle up.
Way way toooo long intro.