Kipping Pull-ups Vs. Standard Pull-ups

Kipping pull-ups are now a popular exercise due to CrossFit’s take over the mainstream fitness community. Everybody’s posting pictures and videos on Facebook presenting this new exercise which is supposed to be the complete full body bodyweight pull-up. In this article we are going to show you why the kipping pull-up sucks compared to the standard version of the exercise.

The negative sides of doing kipping pull-ups

Hello, injuries!

The biggest problem with kipping pull-ups is that they place too much stress on your shoulders, mainly the rotator cuff, as well as the tendons of the latissimus dorsi. When you are doing kipping pull-ups the stress at the bottom of the movement is quite high. According to gymnastic professionals like Coach Sommer it’s over two times body weight. If you are an untrained individual, this can be a serious issue and you may have to see the doctor pretty soon.

This is not a surprise since the CrossFit culture has been notorious for its injury production. A lot of people have been injured while doing movements required by the CrossFit fascists. That’s because the whole exercises ‘science’ of Xross fit is deprived of logic and value. People mindlessly do it  just to look cool. There are quite a few videos on the Internet that reveal the horrendous form people use on their kipping pull-ups. Sometimes it looks like they are having sexual intercourse while hanging on the pull-up bar. Go figure.


Kipping pull-ups have no bodybuilding value

One of the best way to NOT develop your lats is to do kipping pull-ups. The contraction of the lat muscle during the kipping pull-up is diminished to almost zero. What you observe when people are doing kipping pull-ups is constant bouncing at the expense of your shoulder integrity for the sake of doing more repetitions and being able to call yourself a CrossFitter, whatever this means. {usually a zombie}

When you are doing kipping pull-ups there’s no powerful, precise and clean muscle contraction which is the backbone of bodybuilding. How are you going to stimulate your muscles to grow, if you are not stressing them and constantly bouncing at the bottom? It’s also one the worst things you can do for your connective tissues of the shoulder girdle.

Conclusion: You have no business doing kipping pull-ups, if your goal is to have stronger and wider back. You should stick to the regular version of the exercise in order to see results and avoid injuries. Leave the kipping pull-ups to the uneducated people who think they are saving the world by posting their latest workout on Facebook.

If you want an explosive upper body exercise, just do explosive pull-ups and/or muscle-ups.

Recommended article: Rich Froning Natural or NOT?

Leave a Reply

Your email address will not be published. Required fields are marked *