In Defense of the Kipping Pull Up:
The kipping pull up is one of the most popular exercises among fitness enthusiasts. But it’s not just because it looks cool. There are many reasons why people love this exercise. One reason might be that they believe that it will make them look better than their peers, which could lead to social status or even sexual pleasure.
Another reason might be that they think it’ll increase their strength, which would allow them to lift heavier weights or perform other activities that require greater physical effort. Still another reason may be due to the fact that some people have weak backs and knees. So if you’re one of those people, then you might want to give this exercise a try.
So what exactly is the kipping pull up?
Well, it’s a variation of the regular pull up where instead of pulling yourself all the way down to your hands, you only go halfway down. You keep going until you reach your fingertips. Then you lower yourself back to your hands. Now there are two ways in which people do this exercise: either they hold themselves at your fingertips and then slowly bring yourself back to your hand or they use a device called a “kip stick.” The kip stick is a pair of wooden sticks that you can wedge your legs in between and push yourself away from the bar.
Now most people think that this exercise is just a “gimmick” that’s meant to make it appear as though you’re doing more than you’re actually doing. But those people are wrong for several reasons. One, the kipping pull up requires a significantly larger amount of core strength. You can’t just use your arms to do this exercise; you have to have a strong midsection.
Kipping pull ups also require more energy. So if you’re trying to maximize the amount of reps you do in a short period of time, it might be better to stick with the kipping pull up.
Now let’s talk about the kipping pull up vs strict pull up. Some people believe that the kipping pull up is just a “weaker” variation of the strict pull up. These people believe that in order to get the most out of your pull up, you should only do strict pull ups. Kipping pull ups are just meant for “beginners” and people who are unable to do strict variations.
This couldn’t be further from the truth.
One thing people should know is that kipping pull ups and strict pull ups target different muscles. For example, a kipping pull up works your lower back and your core a lot more than it works your lats or arms. Strict pull ups target your lats and arms a lot more than they do your core or lower back.
Now you might be wondering: why would I want to strengthen my lower back if I’m just going to get injured?
If you have a weak back, then doing kipping pull ups will actually help you in the long run.
So if you’re just starting out, it might be best to focus on strict variations. At least until your back and core get stronger. After all, you don’t want to injure yourself when you’re only getting started. However, as you get stronger, you may find that you want to start doing kipping pull ups to mix up your routine.
This is especially true if you’re someone who participates in crossfit or another sport that requires you to do kipping pull ups.
So if you’re a complete beginner, then we don’t recommend that you start doing kipping pull ups. It’s just not worth the risk of getting injured. If you want to eventually do kipping pull ups, then we recommend that you at least get a good six months of regular pull up training under your belt (doing strict variations) before you even think about incorporating kipping pull ups into your training.
Kipping pull ups are great, but they’re not for everyone. If you’re just starting out, then we recommend that you focus on strict variations. Once you feel like you’ve mastered them or feel the desire to move on, then that’s when you should start focusing on kipping variations. A common rule of thumb is: if you find yourself getting sore in your lower back from doing regular pull ups, then it’s probably a good idea for you to do kipping pull ups.
The kip helps take some strain off of your lower back.
So in short:
If you’re a complete beginner, we recommend that you stick to strict variations until you feel the need or desire to start doing kipping pull ups.
If you already have some experience, but feel soreness in your lower back, then it’s probably a good idea to do kipping pull ups.
Now that we’ve gone over the basics, it’s time to look at a proper kipping pull up routine. If you’re a beginner, then you should start off with Phase 1. Once you feel ready, then you can proceed onto Phase 2 and finally Phase 3. Once you finish Phase 3, you’ll be well on your way to doing multiple kipping pull ups!
Phase 1: Can’t do a single pull up
The first phase of our kipping pull up training plan is all about getting you used to the movement of kipping. There is no need to try and jump straight into doing kipping pull ups, you need to take the time and effort to prepare your body. Below are the exercises you need to perform before you advance onto the next phase.
Phase 2: Can do 3 pull ups
The second stage of our kipping pull up training plan builds on the first by having you build up your strength. If you successfully completed the required exercises from the first phase, then you can now move onto the next set of required exercises.
Phase 3: Can do 10 pull ups
If you’ve made it this far, then congratulations, you’re now able to do kipping pull ups! The third and final stage of our training plan is all about practicing and getting your kip nice and tight. Remember, practice makes perfect!
Exercise Week 1 Week 2 Notes Kip Switches 1 set of 5 1 set of 5 Add 5 reps each week Kipping Pull Ups 1 set of 5 1 set of 5 Add 5 reps each week Climbing Set 1 set of 3 1 set of 3 Add 1 reps each week
Exercise Week 3 Week 4 Notes Kip Switches 2 sets of 5 2 sets of 5 Add 5 reps each week Kipping Pull Ups 2 sets of 5 2 sets of 5 Add 5 reps each week Climbing Set 1 set of 4 1 set of 4 Add 1 reps each week
Exercise Week 5 Week 6 Week 7 Week 8 Notes Kip Switches 3 sets of 5 4 sets of 5 5 sets of 5 6 sets of 5 Add 5 reps each week Kipping Pull Ups 3 sets of 5 4 sets of 5 5 sets of 5 6 sets of 5 Add 5 reps each week Climbing Set 1 set of 5 1 set of 6 1 set of 7 1 set of 8 Add 1 reps each week
Exercise Week 9 Week 10 Week 11 Week 12 Notes Kip Switches 4 sets of 5 5 sets of 5 6 sets of 5 7 sets of 5 Add 5 reps each week Kipping Pull Ups 4 sets of 5 5 sets of 5 6 sets of 5 7 sets of 5 Add 5 reps each week Climbing Set 1 set of 6 2 sets of 6 3 sets of 6 4 sets of 6 Add 1 reps each week
Exercise Week 13 Week 14 Week 15 Week 16 Notes Kip Switches 5 sets of 5 6 sets of 5 7 sets of 5 8 sets of 5 Add 5 reps each week Kipping Pull Ups 5 sets of 5 6 sets of 5 7 sets of 5 8 sets of 5 Add 5 reps each week Climbing Set 1 set of 7 2 sets of 7 3 sets of 7 4 sets of 7 Add 1 reps each week
Exercise Week 17 Week 18 Week 19 Week 20 Notes Kip Switches 6 sets of 5 7 sets of 5 8 sets of 5 9 sets of 5 Add 5 reps each week Kipping Pull Ups 6 sets of 5 7 sets of 5 8 sets of 5 9 sets of 5 Add 5 reps each week Climbing Set 1 set of 8 2 sets of 8 3 sets of 8 4 sets of 8 Add 1 reps each week
Exercise Week 21 Week 22 Week 23 Week 24 Notes Kip Switches 7 sets of 5 8 sets of 5 9 sets of 5 10 sets of 5 Add 5 reps each week Kipping Pull Ups 7 sets of 5 8 sets of 5 9 sets of 5 10 sets of 5 Add 5 reps each week Climbing Set 1 set of 9 2 sets of 9 3 sets of 9 4 sets of 9 Add 1 reps each week
Exercise Week 25 Week 26 Week 27 Week 28 Notes Kip Switches 8 sets of 5 9 sets of 5 10 sets of 5 11 sets of 5 Add 5 reps each week Kipping Pull Ups 8 sets of 5 9 sets of 5 10 sets of 5 11 sets of 5 Add 5 reps each week Climbing Set 1 set of 10 2 sets of 10 3 sets of 10 4 sets of 10 Add 1 reps each week
Exercise Week 29 Week 30 Week 31 Week 32 Notes Kip Switches 9 sets of 5 10 sets of 5 11 sets of 5 12 sets of 5 Add 5 reps each week Kipping Pull Ups 9 sets of 5 10 sets of 5 11 sets of 5 12 sets of 5 Add 5 reps each week Climbing Set 1 set of 11 2 sets of 11 3 sets of 11 4 sets of 11 Add 1 reps each week
Exercise Week 33 Week 34 Week 35 Week 36 Notes Kip Switches 10 sets of 5 11 sets of 5 12 sets of 5 Add 5 reps each week Kipping Pull Ups 10 sets of 5 11 sets of 5 12 sets of 5 Add 5 reps each week Climbing Set 1 set of 12 2 sets of 12 3 sets of 12 Add 1 reps each week
Exercise Week 37 Week 38 Week 39 Week 40 Notes Kip Switches 11 sets of 5 12 sets of 5 Add 5 reps each week Kipping Pull Ups 11 sets of 5 12 sets of 5 Add 5 reps each week Climbing Set 1 set of 13 2 sets of 13 Add 1 reps each week
Exercise Week 41 Week 42 Week 43 Week 44 Notes Kip Switches 12 sets of 5 Add 5 reps each week Kipping Pull Ups 12 sets of 5 Add 5 reps each week Climbing Set 1 set of 14 2 sets of 14 Add 1 reps each week
Exercise Week 45 Week 46 Week 47 Week 48 Notes Kip Switches 13 sets of 5 Add 5 reps each week Kipping Pull Ups 13 sets of 5 Add 5 reps each week Climbing Set 1 set of 15 2 sets of 15 Add 1 reps each week
Exercise Week 53 Week 54 Week 55 Week 56 Notes Kip Switches 14 sets of 5 Add 5 reps each week Kipping Pull Ups 14 sets of 5 Add 5 reps each week Climbing Set 1 set of 16 2 sets of 16 Add 1 reps each week
Exercise Week 57 Week 58 Week 59 Week 60 Notes Kip Switches 15 sets of 5 Add 5 reps each week Kipping Pull Ups 15 sets of 5 Add 5 reps each week Climbing Set 1 set of 17 2 sets of 17 Add 1 reps each week
Exercise Week 61 Notes Kip Switches 16 sets of 5 Add 5 reps each week Kipping Pull Ups 16 sets of 5 Add 5 reps each week Climbing Set 1 set of 18 2 sets of 18 Add 1 reps each week
After you have completed the 60 weeks of training, it’s time to celebrate. Well, unless your gym doesn’t have any type of awards ceremony or even a certificate for completing such a difficult task. If that is the case, you should ask for something because it was a lot of hard work and dedication on your part.
If your gym does have an awards ceremony, you should be receiving a certificate for your accomplishment. This sounds silly, but you should frame this thing and hang it on the wall because it is a great feeling to know that you accomplished such a feat!
The nice thing about this type of training is that it can easily be applied to other things in life. You don’t have to be a rock climber or even exercise. You can use this same format for many things.
For example, if you are trying to learn a new language, you could set up weeks of training where every week you add another chapter to your book until you have full mastery over that language. The same thing could be done with learning how to repair something around the house or even writing a book!
Have fun and congratulations on your accomplishment!
Tips & Warnings
Use this guide as a way to achieve any goal you want in life!
Always remember that when your mind tells you that you can’t, it’s probably lying.
Don’t cheat yourself by doing less than what is required.
If you ever get to a plateau and aren’t sure how to surpass it, refer to the training tips in the introduction.
Make sure you award yourself after every 5 week training period. It will keep you motivated.
Make your goal something that means a lot to you. There is no point in doing this if all you want to do is go through the motions.
If you have a fear of heights, this probably isn’t the best guide for you to use. Though if you do decide to try it anyway, don’t say I didn’t warn you!
This is a lengthy training program and will require a lot of effort on your part. Be patient and don’t give up too easily. You set out to accomplish a goal and that goal should be of importance to you.
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Americanization and its limits: Reworking US technology and management in post-war Europe and Japan by J Zeitlin, G Herrigel – 2000 – books.google.com
The agent’s agent: power, knowledge, and uncertainty in management consultancy by R Fincham – International Studies of Management & Organization, 2002 – Taylor & Francis
The Usage of Means and Methods of Cross-Fit for the Development of Students’ Strength Endurance by TU Karas, IN Minka… – IOP Conference Series …, 2019 – iopscience.iop.org
From social control to financial economics: the linked ecologies of economics and business in twentieth century America by M Fourcade, R Khurana – Theory and Society, 2013 – Springer
Relationship of strength and conditioning metrics to success on the army ranger physical assessment test by D Hamerly, B Crowley – Library Philosophy and Practice, 2014 – academia.edu