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Old 05-02-2008, 09:23 AM   #1
Keith Brown
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Kipping Pull ups

We have a fair amount of clients who really want to start doing kipping pull ups. I can do them fairly well but am having trouble teaching others. I have watched every video I can get my hands on. We have them do jumping pull ups and band pull ups as a modification. But it is taking forever to get them to do a single chin over the bar pull up.

How long should it take for an average person to be able to do a kipping pull up? It took me about a month to get to the point I can get 10-15. It has been literally months for fairly conditioned people to get this.

If there are 100 people in the room [not necessarily crossfitters] how many of them can do 10 kipping pull ups?
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Old 05-02-2008, 12:35 PM   #2
Nick Hanson
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Re: Kipping Pull ups

Keith I don't really think there is an answer to this unfortunately. I started crossfit 25 lbs overweight with no pullups about six months ago. About three months ago I got my first deadhang pullup. About a month ago I did my first kipping pullups in a WOD, and today I did 90 in a modified EVA. The biggest reason for me in getting them was having good coaching. Luckily, my coach Adrian is one of the guys teaching the video. I would definitely watch his series of videos, as they are the exact explanation that he gave me. Also, for me, losing the weight was the biggest thing (along with lots of negatives) that got me pullups.

BTW I think this is in the wrong section. Should be in exercises.
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Old 05-02-2008, 02:00 PM   #3
Derek Maffett
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Re: Kipping Pull ups

You might check whether they are opening their hips explosively. That seems to be one of the more common problems I see.
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Old 05-02-2008, 02:07 PM   #4
Keith Brown
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Re: Kipping Pull ups

Thanks. I will look closely at the hip action. I know that is important with this particular exercise.

Being over weight is definitely a problem with some. Timing seems to be another.

Thanks again for the suggestions.
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Old 05-05-2008, 12:51 AM   #5
Chad Skola
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Re: Kipping Pull ups

John from CF agoge in colorado does a drill were you lay on your back, bend your knees and extend the hips to raise your butt of the ground and keeping your shoulders down. Now drop your hips raise your feet of the ground and slam them back done to violently raise the hips back up. If this makes sense this is pretty much the exact motion of a kipping PU. If you already know this drill nevermind or if you don't and this does not make sense I can film myself doing it and show you what I am talking about. Play around with it though and you will notice it is or should be the same motion.

Then have them start on the ground to understand the motion before moving them to the bar to do the swing and jumping versions.
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Old 05-05-2008, 04:49 AM   #6
Camille Lore
 
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Re: Kipping Pull ups

As a new CFer, I watched the videos again and again and just couldn't get the hang of it. I'm about 20lbs overweight (and f). I went to a local cf trainer and I think the most helpful piece I needed was the part about making the forwards and backwards C with your body, getting the momentum going. I did that on the bar a few times and when I felt comfortable, went for the bar. I almost got my chin above, when on my own I had gotten about 1/2way or a little more.
After that attempt, I was told to just swing and regrip, swing and regrip. Getting that motion to click was an important stepping stone for me.
Two days later I got my first kip. About a month and a half later now and I can do about 7 in a row before I get worn out.
Hope that helps.
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Old 05-05-2008, 06:14 AM   #7
Nicholas Borek
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Re: Kipping Pull ups

I'm a CF rookie, however prior to starting CF I had been working on my pull ups with my housemate who could pump out 25 2-fingered pull ups with no problem.

I got to the point where I could do 10-14 deadhangs depending on how I felt, but the hardest thing for me with CF was learning to kip, especially since, due to equipment issues, I have to kip with bent legs. Once I got the opening the hips and keeping my knees bent, I was able to pump out almost 30 kipping pull ups the other day. But honestly it took longer for me to learn how to kip effectively than it did to build up the strength for 15 pull ups...

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Old 05-06-2008, 07:15 AM   #8
Jared Wood
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Re: Kipping Pull ups

FWIW,

There are many great posts on how to get your clients first pull-up out of the way so I'm not going to go there. For a frame of reference, when I started CF I could do 2 DH pullups. After 3 months I could do 10 DH and 20ish kipping pullups.

For me, the hardest part of getting multiple kipping pullups was the push off the bar at the top of the movement. This was the limfac of my movement as I wasn't able to keep the momentum going at the bottom curve of the kip. I finally had to make a slight pause at the top and mentally think "push" to set myself up for the next one. After a couple weeks of this it became programmed into the movement and allowed for a marked increase in the number I could complete in one set.
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Old 05-06-2008, 08:46 AM   #9
Robert Callahan
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Re: Kipping Pull ups

While coaching is important to the kip it is each individuals ability that dictates how long it will take to learn. For me kipping came pretty naturally once i reached the point where i could do 5-8 dead hangs in a row. Worst case, just keep working dead hang strength and once they are competent at them it will be easier to play with kipping pull-up form and learn it. Until that point most people fatigue to quickly to really get much out of learning to kip anyways. just my 2 cents

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Old 05-06-2008, 09:14 AM   #10
Karin Jonczak
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Re: Kipping Pull ups

Quote:
Originally Posted by Jared Wood View Post

For me, the hardest part of getting multiple kipping pullups was the push off the bar at the top of the movement. This was the limfac of my movement as I wasn't able to keep the momentum going at the bottom curve of the kip. I finally had to make a slight pause at the top and mentally think "push" to set myself up for the next one. After a couple weeks of this it became programmed into the movement and allowed for a marked increase in the number I could complete in one set.
oooo, I like this idea. For some reason my 'swing' kip went AWOL the other week and I found myself doing the 'OPT" kip... I want my swing back because though the OPT is fast, its super taxing!!

Karin
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