Kipping Pull Ups and Box Pull Ups

//Kipping Pull Ups and Box Pull Ups

Kipping Pull Ups and Box Pull Ups

Kipping pull ups are essentially a more efficient way of getting from point A (the bottom hang) to point B (Chin over bar). It is as much faster movement than the strict pull up and does require some coordination however less pure strength than the strict pull up.

The kipping swing is essentially what we need to get correct first which has our hips and head back and our feet forward in one action…

Kipping Swing

…and our feet back with our hips and head forward in the opposite direction as seen below.

Kipping Pullup

Once you have the swing mastered, you can move on towards the pullup which happens after the hip hyperextension on the kipping swing. Use this momentum from the hips to then drive yourself up getting your chin over the bar.

Kipping Pullup

The next stage is what I find is the toughest learning phase for those who have only done strict pull ups before. It involves pushing yourself backwards from the bar as seen below. Try to create your body onto an angle so that when you fall down to the full lockout position you can then start a swinging action again.


You should then fall back down with your feet starting to then move backwards into the hyper extension part of the kipping swing.


Box Pull Ups

You can also scale the pull up by adding a box. In the full lockout position, keep your heels on the box and choose an adequate box to suit your level. This may take some trial and error.

Box Pullups

Next, launch up to the bar reaching the standard of chin over bar. When you come back down to the box, you can increase the level by going down with an eccentric or a count of 2 or 3 seconds. Note, this will increase your recovery of this exercise.

Box Pullups

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By |2018-08-30T12:08:26+10:00July 22nd, 2014|Categories: Strength Exercises|Comments Off on Kipping Pull Ups and Box Pull Ups

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