Kathy showing the perfect “chest through, feet back” for a kipping pullup
Is strict or kipping pull ups better?
That is a debate in the fitness world. The question leads to…how many reps will be done, is there injury involved, what’s the goal and so on.
Strict: Muscle isolation, recruiting specific muscles to get that chin above the bar.
Kipping: Full body movement, snap the hips to help lift your chin above the bar.
The question has been asked over and over again, isn’t kipping cheating?
First off, there aren’t any rules that say you must do a pullup either way. Sure, if you’re in the military, you may be required to do it one way, but for most of us, it’s just a matter of preference.
Although I ask you…
Is becoming more efficient in your movement a bad thing?
We all want strength that is APPLICABLE to real life situations…functional movements, right? In athletics and in real life, we don’t ever try to isolate certain muscles to do work. For example, while helping a friend move, are you thinking about how best to activate the proper muscles to move the desk or couch – you’re more concerned with conserving your energy and using your entire body to accomplish the task at hand as quick as possible. Functional movements = capacity to move large loads over long distances quickly.
That’s not to say that the strict pullup doesn’t have value as well, and in some cases it is the better choice. Those body builders will probably stick to strict pull ups or those that are injured (back or hip) would benefit staying with strict pullups.
When it comes down to it, I believe keeping things constantly varied is the way to go. Mix it up, build strength improve your coordination and you will be that well rounded athlete you have been working towards!
26/March/2014 Wednesday WOD:
Strict chin ups
Bench press (155/85)
kipping pull ups
NOTE: Speed is the key, do as fast as possible
Cool down 5-10 min of DU practice
SPORT: 1 hour row (15,000/13,500)