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April 27, 2006
4/28/06 WOD
Lake Run or 5k
For those that are starting the kipping pull-ups, here are some tips. Take a look at the bottom photo and the various stages. Dave is in the push-away phase similar to frame #2. Notice the angles are almost identical. This allows the individual to gain additional momentum forward which then enables the pull-uper to snap back and up into another pull-up.
Sabrina is just learning the kipping pull-up. On her way down, she is too straight. She has not pushed away from the bar at the top which means she will not generate the momentum.
Looking at the bottom frame, the phases are:
1. Pull-up
2. Push-away
3. Swing down
4. Swing forward, arms go back (Anybody recognize this position? How about the overhead squat with the bar? We do that not only for the squat but to create range of motion for the kipping pull-up).
5. Swing feet forward and lift.
6. Pull-up
We do the kipping pull-up because it is significantly more dynamic than a static pull-up. Just look at the range of motion the body and body parts go through during the movement. Compare this to the strict up-and-down movement of a regular pull-up and you'll readily see the benefits of the kipping pull-up.
If anybody ever tells you it's a "cheater" pull-up, have him do a few properly. You'll have a convert :-)
Posted by at April 27, 2006 11:55 AM