Monday, February 1, 2010

Tuesday - The Kipping Pullup


WOD

Five rounds for time of:
5 Thrusters (155/105#)
5 Muscle-ups
Run 400m

Post time to comments.

The Kipping Pullup is an exercise you will very rarely find outside of CrossFit. It is also an integral part of CrossFit. Most others see it as a way of cheating, but what they fail to realize is that by using a kip, you can push your body to farther extremes than a strict pullup. It is an altogether more metabolically taxing movement, which helps develop hip and shoulder flexibility, coordination, and explosiveness. These same people, after learning the kipping pullup, usually have a change of heart and consider it a valuable training tool.
A CF Journal article talks about the similarities of the kettle bell swing and the kipping pullup.
http://library.crossfit.com/free/pdf/32_05_Swingers_Kippers.pdf

Videos for Learning the Kipping Pullup
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps1.wmv
http://media.crossfit.com/cf-video/CrossFit_AdrianKippingPullUps2.wmv
http://media.crossfit.com/cf-video/CrossFit_AdrianKPUFixHips.wmv
http://media.crossfit.com/cf-video/eva-on-kipping.wmv
http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep1.wmv
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep2.wmv
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep3.wmv
http://media.crossfit.com/cf-video/CrossFit_KippingPullupStep4.wmv
A Comparison of Power Outputs in Strict vs. Kipping Pullups
http://media.crossfit.com/cf-video/StrictVKippingPullup.wmv

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