Jumping Kipping Pull Ups

Why do I teach jumping kipping pull ups and not band assisted pull ups? Simple, because I want you to do everything right the first time. I understand both sides to training with and without the band and I believe in the long run that jumping kipping pull ups are better. Remember that is it jumping KIPPING pull ups and not jumping pull ups. There is a HUGE difference.

Learning the Kip

First it is important that we learn the kipping motion and become comfortable with this movement. We want to be able to control our body in the air when we are on the bars.

Learning the Jumping Kipping Pull Ups

We do jumping kipping pull ups (JKPU) to mimic the kip. We need to allow our neurological pattern (mind body connection, or “muscle memory”) to work correctly. When we perform the JKPU it allows for full range of motion and extension.

Great example of Amanda coming forward to full range of motion and extension in the arms mimicking the Kip.

As she pulls back she will jump and pull and at the top push away from bar to swing back into the bottom position of the Kip. Check out this video demonstration on Facebook.

When we use the band for assistance it doesn’t allow for full range of motion in the kip and athletes tend to just pull up instead of using their hips. It doesn’t truly mimic the kipping pull up. Especially for new athletes who are just learning the kip because it can be highly technical.

Skill

Ring Pull Ups

Strength

Deficit Deadlifts @ 40-50% 3×8

MetCon

For Time
50 Power Snatches (75/55#)
25 AbMat Sit Ups
50 SDHP (75/55#)
25 AbMat Sit Ups