What’s up, folks? This is Ben from WODprep, and today we’re diving into the world of Kipping Pull-Ups. If you’ve ever found yourself struggling to make those sets look effortless or wondered why your Kipping technique isn’t quite cutting it, you’re in the right place.
In this article, we’ll dissect the five most common mistakes people make when attempting Kipping Pull-Ups, and more importantly, I’ll show you how to fix them.
Mistake 1: Not Working on Strict Strength
Before you even think about the dynamic movement of Kipping Pull-Ups, make sure your foundation is solid. If you can’t do a few strict Pull-Ups, you’re not ready for Kipping. Focus on building that strict strength first; check out my other videos if you need guidance.
Mistake 2: Missing the Hollow Hop-In
Skipping the Hollow Hop-In is a common pitfall. Instead of wasting energy on unnecessary swings, start with a Hollow Hop-In. Take a half step back, jump up, and hop into a hollow position. This sets you up for a powerful Kip and makes the first rep way easier.
Mistake 3: The Dead Drop Fault
After conquering the Hollow Hop-In, watch out for the Dead Drop Fault. Many beginners drop straight down after their pull-up, losing momentum. To avoid this, actively push away from the bar at the top, transitioning smoothly into the hollow position for the next rep.
Mistake 4: Crazy Legs
Maintaining a tight body position is crucial. Avoid the Crazy Legs syndrome where excessive knee bending occurs. Keep your feet glued together or use a towel between your knees to prevent excessive bending. This ensures better tension and efficiency in your Kipping Pull-Ups.
Mistake 5: No Hip Pop
A lack of hip pop can make your pull-ups unnecessarily challenging. Don’t be the person who maintains the same hollow position throughout the entire movement. Instead, engage your hips by giving them a subtle pop during the pull-up. This accelerates your body and makes the exercise significantly more manageable.
Mistake 6: Doing Pull-Ups Without Grips
Lastly, protect your hands. Doing pull-ups without grips or hand protection can lead to painful tears. Invest in quality grips that wrap around the bar, taking the brunt of the force and sparing your palms. This not only safeguards your hands but also allows you to practice pull-ups consistently.