Becca Borawski (“Ring Girl”)

Becca Borawski (“Ring Girl”)

To kip or not to kip, that is the question. What in the world am I talking about? The video to the left is an example of a kipping pull up. It involves utilizing momentum generated from your legs, hips, abdominals to help propel you up and over a pull up bar. Ask a gymnast if they kip in their pull ups – they won’t even know what you’re talking about (of course they do). Benefits of kipping pull ups are many – coordination, strength, speed, power, flexibility, and stamina, only one of which is shared by dead hang pull ups (strength). Working on your kipping pull up will improve your deadhang pull up, the opposite not true at all. If you train for function in life and in sports, there is no question – kip away!

4 rounds for time:
20 pull ups
40 sit ups
60 squats



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