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Exercises Movements, technique & proper execution

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Old 06-08-2006, 11:27 AM   #1
Neill S. Occhiogrosso
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Did anybody watch both the WOD video and the Sakamoto Pull-ups video from today (060608)? I noticed that Zach and Brendan both have a long swing at the bottom of their pull-ups, while Annie has two explosive hip thrusts--one going up, and one at the bottom. Is one more correct or efficient than the other?
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Old 06-08-2006, 12:03 PM   #2
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annie uses a "frog kick" instead of a more traditional kip. the frog kick is definitely more efficient--it's basically unloading your body weight temporarily by popping your hips up and then finishing with a pull. in terms of transferability, though, the other style wins. a frog kick will never get you on top of the bar, but a big enough kip will.

so neither is more correct - just depends on what you're doing and why.
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Old 06-08-2006, 12:05 PM   #3
Roger Harrell
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The long swing involves more full body movement. With the two kick method you're getting more direct push towards the top of the bar, but less overall movement. The long hang is more powerfull, but the hitch kick has a faster cycle time.
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Old 06-08-2006, 01:58 PM   #4
Lincoln Brigham
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That's been my experience. I have a long swing, for sure. It's hard to get good cycle times, but I get good elevation.
http://www.crossfitsedona.com/Videos/BarMuscleUp.mov
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Old 06-08-2006, 05:36 PM   #5
Neill S. Occhiogrosso
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Thanks for the replies, and that is a great looking kip, Lincoln.
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Old 06-09-2006, 06:27 AM   #6
Lincoln Brigham
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I'm working on both so I can get faster cycle times when I need it... I still have a hitch in my kip that forces me to reset every 5-8 reps; haven't got that push-away at the top just right.
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Old 06-09-2006, 07:52 AM   #7
Aushion Chatman
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I can't incorporate that push away at the top very well either, I do it when I think about it, but usually I wind up throwing myself off, is that a rhythm thing?
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Old 06-09-2006, 07:54 AM   #8
Garrett Smith
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There are other benefits to the chinese/swinging kip, one of which is the increased strength in the stretched forward position, the other is increased shoulder and thoracic mobility that will transfer well to overhead squats. Those are two benefits I'd rather train for regularly than an increased cycle time.
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Old 06-09-2006, 09:13 AM   #9
Neill S. Occhiogrosso
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I have horrible shoulder flexibility. To illustrate, I can only overhead squat with my pinkies touching the collars of an olympic bar. I have always done the frog kick when kipping. Will the swinging kip increase this flexibility, or be dangerous given my difficulty getting any range?
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Old 06-09-2006, 09:36 AM   #10
Michael Ledney
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The swinging kip will certainly increase your shoulder flexibility, just use caution and build slowly. Your shoulder will tell you when it's had enough. I had a lifetime of shoulder issues but after about 6 months of crossfit volume pullups I was as good as gold.

Like many in this thread I have a hard time keeping a steady rhythm beyone 8-10 reps with a swinging kip and at this point I only use it for bar muscle ups. I use the frog style now for day-to-day work. I find the higher cycle rate much more taxing to my CNS, I feel it more in my abs, and I can crank out some very competitive numbers for a guy my size.
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