Kipping Pull Up Progression I

Coach Chelsea Ross is bringing a multi-part series, detailing exactly what you can do to master gymastic moves in CrossFit.   She begins with the kipping pull up.

Kipping Pull Up Part I

 

Hollow Body

• Lie on back
  Toes up to sky with pointed toes and tight/straight legs
  Reach for toes- this will lift the shoulders off the ground and press the lower back to the ground
  Lower legs as much as possible without lower back lifting off the ground (goal 6″ from ground)
  Lower arms behind ears without letting shoulders drop to the ground

Superman

• Roll over onto stomach without letting feet or shoulders touch the ground
  Roll the same direction back into the hollow body position without letting feet or shoulders touch the floor

Practice this every day you workout

• Roll down the floor about 50′
  Repeat 50′ back facing the same direction

 

This is a great warm up for the kip, and now you are ready to take it to the bar!

 

 

When you hang on the bar, immediately find your hollow body position:

• Toes forward and pointed with straight legs
  Roll hips under, forcing the belly button towards the spine
  Engage lats by pulling shoulders down/away from ears and pinching shoulder blades together
  From this position, fall into a superman
  Immediately return to the hollow body position
  **the more aggressively you push your head through your arms in the superman position and pull down on the bar with your lats in the hollow body position, the  higher you will fly in your kip!

 

That’s a kip!

 

Practice this by repeating 3-5 reps for 5 rounds every day you workout until you master the kip!

 

The key to gymnastics movements is practice and consistency. Master the basics and you will find that progressing to more advanced movements will be substantially easier!