Kipping Clinic | Crossfit Coolidge Corner
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OUR BLOG

Kipping Clinic

By Crossfit Coolidge Corner | In News & Events | on September 26, 2015
Kipping is an essential part of . While naysayers might contend that a kipping pullup isn’t a “real” pull-up, the momentum from kipping motion can help us to complete our workouts with efficiency and more intensity. Not only that, but according to Greg Glassman, “Kipping is whole-body, athletic, and demands coordination and agility. It is plyometric, requires flexibility of the shoulders, allows for rapid cycle time, and in totality represents an essential, unique, and powerful core to extremity motor recruitment pattern. None of which could be said of the strict pull-up.” The application of the kip is fairly widespread. A athlete can use a kip to easily complete pull-ups, toes to bar, and muscle ups. Even knees to elbow require a solid kip. By developing a solid kip, you will not only improve your workout times, but you will also help to preserve your shoulders and make your movement more efficient.

So what is a kip exactly? According to Coach Greg Glassman,

“Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.”

This definition of the kip captures the essence of the idea that the kip allows an athlete to become nearly weightless on the bar before utilizing the momentum generated from their explosive hip motion to thrust themselves over the bar. When kipping, we remain directly under the plain of the bar, while pulling ourselves back and forth in and out of a hollow position. As the athlete pulls down on the bar and comes behind it, the athlete becomes nearly weightless. At this point, the athlete will violently open their hips to come over the top of the bar.

This Sunday, we will be holding a kipping clinic. The first section of the kipping clinic will focus on kipping for pull-ups, as well as knees to elbows and toes to bar. We will focus on utilizing our hips (rather than our feet) to generate power in our kip and keeping our kips strong and solid as to not put unnecessary pressure on our shoulders. This portion will consist of a warm-up section to open up athletes’ shoulders, followed by a kipping review and then practical applications of kips on pull-ups and toes to bar. The second portion of this clinic will consist of kipping for muscle ups. The second part will begin with working on developing a sold kip in relationship to the rings and then working on the transition from the kip to the top of the rings. The first and second part are open to all members and it is not mandatory to attend one part of the clinic in order to attend the other. Members may attend the pull-up section, the muscle up section, or both. The clinic will begin at 10, with the second section of the clinic beginning at 10:45.

Below, are some tips to help you with your kip. We will elaborate further on these ideas on Sunday to hopefully help you take your kip to the next level.

  1. Tight Kip: The tighter and more explosive you can make your kip, the easier the kip will be on your shoulders, and your hands.
  2. Kip From Your Hips: A lot of people think that the kip comes from swinging your legs. While your legs do swing, they swing as a result of you opening and closing your hips. Think of it like a string pulling your hips forwards and backwards. If you kip using your feet as your primary source of power, you will probably find that you are starting to swing back and forth.
  3. Don’t Death Grip the Bar: Your hands are going to slide across the bar as you kip and you need to let that happen. If you death grip the bar, you’ll only end up exhausting your grip and messing up the rhythm of the kip.
  4. Do Not Jump From Behind The Bar: This will create unnecessary swing in your kip. Instead, stand directly under the bar. When you look up, you should be able to see the bar in your direct line of vision.
  5. Don’t Bend Your Legs: Keep them straight and close together.
  6. Hook Your Thumbs

One Comment to "Kipping Clinic"

  • dequina says:

    September 26, 2015 at 11:55 am - Reply

    So excited for Sunday! !!

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