- Step up and grasp bar with overhand wide grip. Swing legs
forward and back to gain momentum. Retract shoulder girdle and
hyperextend spine on back swing.
- Swing legs forward and high, so thighs become horizontal.
Swing upward behind bar, quickly open hips and pull body toward
bar until upper chest makes contact. Allow body to fall back
and under bar. As body swings under bar, swing legs back. Immediately
To avoid wear on bare hands from sudden shifting movements,
use adequate chalk and/or grasp bar with fingers instead of palms
and fingers. This technique will obviously require greater grip
Also known as Kipping Pull-up as commonly practiced in Crossfit.
Proponent suggests Kipping Pull-up is to Pull-up
as Push Press is
Press. Others consider it the epitome of cheating. Crossfitters
see it as more efficient way to move body over and under bar
for purpose of doing more reps (eg: competition event). CrossFit
differentiates between standard
pull-ups and kipping pull-ups and program both into workouts.
- Consider performing assisted pull-ups to build pulling strength.
- Perform Pull-up without kipping. If preparing for Crossfit
competition, consider more advanced Butterfly Pull-ups for even
- Shoulder Girdle