Are Kipping Pull-Ups Killing Your Shoulders?!

Are Kipping Pull-Ups Killing Your Shoulders?!

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“Don’t be mad cause it’s all about progression….” the words to a favorite song from a previous life echo through my head every time I see athletes struggling to move forward with their pull-ups! The words ring true on the streets of Brooklyn, the suburbs, and in CrossFit gyms around the world.

Kipping Pull-Ups have been widely criticized, vehemently defended, constantly blogged about, almost completely un-researched, and seldom approached with common sense.

I will try to put this in terms you can understand, and pair it with instructions you can follow…

Finally, something about Kipping Pull-Ups worth reading.

So, can Kipping Pull-Ups injure your shoulders? Absolutely! Kipping Pull-Ups are like the 85mph speed limit on Interstate 10 between Texas and California, I just made this trip, my goodness people are haulin’ out there.

The fact is, it’s faster, more complex, higher risk movement/travel, and delivers phenomenal results.

And… If we wear seat belts, watch for signs, use our mirrors, keep the tank full, tires rotated, watch the engine temperature, and pay attention to the little colored lines on the road…. Odds are we’re going to be alright..

You’re probably confused right now… Are we talking about driving fast or doing kipping pull ups… It’s the same thing. A lot of people drive fast and live long and prosperous lives without shoulder issues.

Kipping pull-ups can be performed safely, and yield higher intensity in your workout, thus a higher metabolic response, better abs, and the the whole works. Think chiseled physique, chest pounding, sweat dripping image of CrossFit we all love… THAT’S Kipping Pull-Ups done right! **Combined with a sustainable nutrition plan and active lifestyle… but we won’t go there! Not tonight anyways.**

There is also a tremendous developmental component of core strength and coordination associated with the Kipping Pull-Up, but often lost through a lack of progression.

Here is a simple template for progression and the recommended mobility you will need to make sure you can ramp up the intensity safely; today… tomorrow… and for years to come!

 

1420 Pull-Up RX

Mobility RX Shoulder Flexion (arms overhead)

Diagnostic RXThe PVC Pass Through

To safely perform a kipping pull-up, we recommend being able to first perform a PVC Pass Through with relative ease. This means the PVC pipe can travel easily around the body from your waist-line in front of the body, to your waist-line behind the body. This should be done with your hands positioned only slightly wider than the shoulders and NO bending of the elbows. You should feel only very moderate tension through the shoulders and elbows as you complete this movement.

Progression RXThe 10 Step Pull-Up Program

Sets of work should be done with no more than 1 minute of rest between sets!**

Spend 1 week (3 exposures w/1 day in between at each set x rep scheme, details at bottom)

  1. Hinge Row 3 x 15 reps (start with 3×5, then 3×7, 3×9, 3×12, 3×15)
  2. Ring Row 3 x 15 reps  (start with 3×5, then 3×7, 3×9, 3×12, 3×15)
  3. Chin Over Bar Hold 3 x 60s (start with 3x10s, 3x20s, 3x30s, 3x40s, 3x50s, 3x60s)
  4. 6s Eccentric 3 x 5 reps (start with 3×1, 3×2, 3×3, 3×4, 3×5)
  5. Partner Assisted Pull-Ups 3 x 5 reps (start with 3×1, 3×2, 3×3, 3×4, 3×5)
  6. Strict Pull-Ups 3 x 5 reps (start with 3×1, 3×2, 3×3, 3×4, 3×5)
  7. Kipping Pull-Ups 3 x 5 reps (start with 3×1, 3×2, 3×3, 3×4, 3×5)
  8. Chest to Bar Kipping Pull-Ups 3 x 5 reps (start with 3×1, 3×2, 3×3, 3×4, 3×5)
  9. Bar Muscle-Ups 3 x 5 reps (start with 3×1, 3×2, 3×3, 3×4, 3×5)
  10. **Butterfly Pull-Ups for style points and competitive advantage only also known at our gym by a few as “swinging elbow pull-ups”, these should ONLY be done after mastery of the rest of this template, the Butterfly Pull-Up is often the rabbit hole of an otherwise well progressed athlete! It’s a rookie move to abandon your kip development in the pursuit of faster workout times when you can’t do Bar Muscle-Ups, it’s also a mistake to abandon your Kipping Pull-Ups all together once you learn the faster movement.

Programming Template Example…

  • Week 1 Monday, Wednesday, Friday Hinge Row 3 x 5
  • Week 2 Monday, Wednesday, Friday Hinge Row 3 x 7
  • Week 3 Monday, Wednesday, Friday Hinge Row 3 x 9
  • Week 4 Monday, Wednesday, Friday Hinge Row 3 x 12
  • Week 5 Monday, Wednesday, Friday Hinge Row 3 x 15
  • Week 6 – Deload M/W/F Hinge row 3 x 7
  • Week 7 Monday, Wednesday, Friday Ring Row 3 x 5
  • Week 8 Monday, Wednesday, Friday Ring Row 3 x 7

And so on through all 10 steps, you can test out of any steps by performing the targeted set and rep scheme on your try at the progression, even if you don’t test out, be objective, you may not need to start at 3 x 5. Perhaps 3 x 9 is more appropriate. Remember, common sense… or a coach!

8/23 – Tuesday

Don’t forget to log your workout from today on SugarWOD


In case you missed the post yesterday. Here it is again!


SugarWOD provides you with endles flexibility for tracking and measuring. To ensure quick adoption, this week I won’t be posting any workouts to this blog. Instead, follow the steps below to have the workouts pushed automatically to your phone each night at 8pm
1) download the SugarWOD app for iPhone or Android
2) Select CrossFit 1420 as your gym
3) Follow our Fitness and/or Performance programming tracks. To do this…
-Click the wrench icon at the top right corner of your screen
-Select “Your settings”
-Select “Workout tracks”and check Fitness and/or Performance 
4) View the daily workout and record your data on “The Whiteboard” by selecting it from the bottom left of your screen!
Happy data tracking 1420!

8/22 – How sweet it is…


That’s to everyone for making this weekend a HUGE success.

Turn Up the Heat 3 raised nearly $20,000 for KSR! Woooohooo I love this community!!

One of the big goals for 2016 was to improve our measuring and tracking of progress and performance, while maintains and building a culture of movement, mechanics, and camaraderie. With more than half of 2016 already behind us, and experimenting seemingly endlessly with every data tracking too available…. We will finally be launching SugarWOD


SugarWOD provides you with endles flexibility for tracking and measuring. To ensure quick adoption, this week I won’t be posting any workouts to this blog. Instead, follow the steps below to have the workouts pushed automatically to your phone each night at 8pm

1) download the SugarWOD app for iPhone or Android

2) Select CrossFit 1420 as your gym

3) Follow our Fitness and/or Performance programming tracks. To do this…

-Click the wrench icon at the top right corner of your screen

-Select “Your settings”

-Select “Workout tracks”and check Fitness and/or Performance 

4) View the daily workout and record your data on “The Whiteboard” by selecting it from the bottom left of your screen!

Happy data tracking 1420!

Time to Turn Up the Heat!!

It’s time to Turn Up the Heat!

It’s not too late to to show up and sponsor an athlete, buy a shirt, volunteer to help or even jump on a team! Email Ashley@crossfit1420.com if you’re having some last minute FOMO (fear of missing out)… 


Saturday timeline

7:45-8:15a – Athlete check in

8:20-8:30a – KSR introductions

8:45am – WOD 1 (floater opens, must be complete before the start of WOD 2)

10:00am – WOD 2 

11:00am – Awards 

11:30am -Taco Time

WOD 2

10 rounds for time

Partners work at the same time

Partner 1 

10 Burpees 

Partner 2 

100′ farmers carry (weight TBA)

*when partner 2 returns, switch places for round 2, switch back for round 3 and so on..

Spectators, sponsors, last minute teams, and other cool people wanted…

Turn Up the Heat THIS Saturday at 8:00am-12:00pm. Please come out and support, sponsor, and watch, t shirts and tanks will be on sale to raise funds for KSR


We should be eatin’ tacos by 11:30!!


Turn Up the Heat – WOD #1

Each partner completes every set of reps… I go, you go 21. I go, you go 15s. I go, you go 9s.. Then on to thrusters and so on…

21-15-9 Calorie row

21-15-9 Thrusters 65/100

21-15-9 Shoulder to overhead 65/100
Friday WOD

2 sets 4:00 work,1:00 rest
Station 1

40m sled walks, partner rests
Station 2- alternate tasks

3 Power cleans

5 Box jump overs

7 Wall ball shots
Station 3 – relay style

7/5 cal Assault bike

10 Burpees 
Station 4 

AMRAP Tire flips

8/18 – Thursday


FITNESS, PERFORMANCE

A.

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps

(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

Station 2 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary

(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B.

Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters

Push-Ups x Max Reps

Rest 2 minutes between sets.

8/17 – Wednesday


FITNESS

A.

Four sets of:

Deadlift x 4-6 reps @ 20X1

Rest 45 seconds

Single-Arm Dumbbell Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

B.

Three rounds for time of:

20/15 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Time cap: 12 minutes
PERFORMANCE

A.

Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B.

Three rounds for time of:

20/15 Calories of Assault Bike (or 400 Meter Run)

15 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups
Time cap: 12 minutes
This post first appeared on Invictus | Redefining Fitness

8/16 – Tuesday


FITNESS

A.

Three sets of:

Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0

(add weight if possible)

Rest 60 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

Double-Under Practice x 60 seconds

Rest 60 seconds
B.

Complete as many rounds and reps as possible in 8 minutes of:

10 Dumbbell Push Press

10 Burpee Box Jump-Overs

PERFORMANCE

A.

Six sets of:

Shoulder Press x 2 reps @ 20X1

Rest 2-3 minutes
B.

Complete as many rounds and reps as possible in 8 minutes of:

10 Pull-Ups

15 Thrusters (95/65 lbs)

30 Double-Unders

This post first appeared on Invictus | Redefining Fitness

8/16 – Monday


FITNESS

A.

Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Bulgarian Goat Bag Swings x 10-12 reps @ 3011

Station 2 – Single-Leg Box Step-Up x 6-8 reps each @ 3111

Station 3 – Supine Ring Rows x 8-10 reps @ 2111
B.

Against a 3-minute running clock, climb as high as possible through the following ladder:

1 Thruster

1 Burpee

2 Thrusters

2 Burpees

3 Thrusters

3 Burpees

4 Thrusters

4 Burpees

5 Thrusters

5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of three sets.
PERFORMANCE

A.

Every 2 minutes, for 24 minutes (6 sets of each):

Station 1 – Hang Clean + Power Clean + Clean

(build to today’s heavy!)

Station 2 – Ring Dips x 10-15 reps @ 2111
B.

Against a 3-minute running clock, complete as many rounds through the following ladder:

Hang Power Clean + 1 Front Squat

Hang Power Clean + 2 Front Squats

Hang Power Clean + 3 Front Squats

Rest 3 minutes between sets, and complete a total of three sets

(Recommended weights – 175/115 lbs)
This post first appeared on Invictus | Redefining Fitness.