Are you interested in learning how to get kipping pull ups? The kipping pull up, once you have the requisite stength, is purely about learning the correct technique. By essential strength, I generally consider five strict pull ups the minimum before you should start working on kipping. Five strict pull ups is an excellent general rule before you begin working on kipping.
You can certainly will have enough strength to do a kipping pull up before you attain five strict pull ups. I make that recommendation so that you have enough power to make it less likely that you hurt yourself since it is such a dynamic movement on the shoulders. If you don’t already have this you can check out my strict pull-up program.
This video series will go through four videos that break down the kipping pull-up. Each video showcases a drill you can use that will ultimately will help build-up to the technique needed to perform a kipping pull up with good form.
The first movement you should learn will be the kipping swing. This movement is the hardest of the bunch.
As you are performing the kipping swing, think about your hands and feet moving in unison. For instance, as your feet go forward, so does your hands. As your feet go backward, so does your hands. Additionally, the primary mover of the movement is your shoulder blades, not your hips. You’ll be tempted to flail and kick your legs. Don’t do that. It is unbecoming, and the pull-up gods will mock.
Once you have the kipping swing-down the next movement to work through is hand release.
I know what you might be wondering. Why am I having you release your hands when the kipping pull up doesn’t do that? Good question, young padawan.
In the upward (concentric) portion of the kipping pull-up, there is a point where your feet and arms transfer from being in front of your center body line and then move towards the back of your body line. At the beginning of this transition, there is a sense of weightlessness. This drill helps pinpoint that transition point.
Once you have this step down, then you can move towards the next drill.
The next step will be easy if you took my advice and became proficient at strict pull-ups first!
In this step, you’ll learn the lowering (eccentric) portion of the kipping pull up. Unlike the strict pull up, kipping requires a push at the top. This push helps you maintain your kipping so that you get quickly transition into the next repetition.
The only difference between this step and the previous is that the upward portion of the movement is done with a kip rather than strict.
Once you’ve completed this step, then you are ready to start working on the full kipping pull up.
This video showcases the proper technique for stringing together multiple kipping pull ups.