171121 - Tips Tuesday - Kipping Efficiency


Kipping pull-ups are a part of CrossFit for more volume and speed! (SIDE NOTE ----> Safety always comes first so that's why at Choice City CrossFit, we recommend 6-10 strict pull-ups to build shoulder strength prior to learning the kip.) Once you achieve the kipping pull-up, the next step is to work on efficiency! Below is a picture of the straight body dead hang where all pull-ups begin, then the back extension position with straight legs and head through the window of your arms, and finally the hollow body position with the shoulders pulling down on the bar and toes pointing forward. That last position is the moment when an athlete should pull up to the bar. 

Kipping Pull-Ups.jpg


  • Breaking at the knee (Bending your legs) 
    Legs should be as straight as possible to create a longer lever. 
  • A straight head path
    The lack of an arc around the bar causes a drop off at the bottom instead of a follow through
  • Feet Separated
    It's much more difficult to keep your body tight with your feet apart
  • Not bringing your head through the window of your arms
    This creates a non-extended back position which is a necessary component of the kip
  • Feet back on the way down
    Your body needs to be in the pike position (L-Sit) so there's room to pull your feet back once you reach the bottom.
Kipping Faults.jpg

DB manmakers 35/20
Wall Balls
ABMat sit-ups
Box jumps
Jump Lunges


Michael Reynolds

CrossFit Level 1 Coach