For those new to or have never experienced CrossFit, at first glance, kipping pull-ups may seem like cheating – or maybe even a spastic type of pull-up (Picture that scrawny little band nerd in gym class growing up, pretty easy for me because I was him)– but they’re not.
Kipping pull-ups allow more work to be done in less time, thus increasing power output and metabolic conditioning, (MetCon). It’s also a full-body coordination movement that, when performed correctly, applies more functionally to real-life pulling skills. Last but not least, the hip motion of an effective kip mirrors the motion of the Olympic lifts, adding to its function as a posterior-chain developer (back, glutes and hamstrings).
If you’re not convinced that kipping pull-ups hold reverence in the fitness realm, I challenge you to attempt running or jogging without the use of your arms. Running and kipping pull-ups are both movements in which the entire body should be used to perform work, and the results will speak for themselves.
This is one of the best videos I’ve seen yet breaking the movement down to the basics from the ground to the bar, or rings.