Kipping Pull Up – The Final Chapter
You’ve established a superman (arch) and the hollow position and we’ve taken that movement onto the bar. The next step is actually getting the pull up.
Part of the goal when working the Superman/Hollow position is to generate enough force that you create horizontal momentum. At the apex of the hollow position you become weightless.
It is here where your hands may actually release for a nano-second. Instead of allowing them to release, you’ll re-grip and pull yourself to the bar (just below the chin). When you begin working to this point, it would be beneficial to hold that (chin over bar) position for a count of 3 seconds, and then release yourself back down. This will help build the strength you’ll need to string the pull ups together.
To begin syncing your kipping pull ups, when you are at the top in that ‘hold’ position, you will push yourself straight back and away from the bar. Doing so will allow your body to go right back into the hollow position and re-generate the horizontal momentum you need to repeat the movement. If you don’t push away from the bar, you will drop straight down, thus needing to restart the kipping movement.
I suggest practicing 2-3 reps at a time when starting out. Any more than than and you’ll fatigue quickly. Keep in mind, the tighter you maintain your body, the more force you will be able to generate with your hips. More force translates to getting a bit higher on the bar.
Let me also state that I typically require my females to be able to do 2-3 strict pull ups and males should be able to do 3-5 before I teach the kipping pull up. Shoulder stability is a must! Without stability in the shoulders, kipping pull ups can cause injury.
If you would like my help in learning the kipping pull up, please hit me up! I’m always happy to help!