How to Do CrossFit Kipping Pullups

CrossFit offers core strength training and provides everyone with exercises that encourage core muscle focus and endurance. Kipping pull-ups provide an excellent upper body workout. So find something to grab onto and read below.

Difficulty:

Moderately Challenging

Instructions

1. Grab a gymnastic bar or other secured horizontal bar with both hands (a little wider than shoulder-width apart). The bar should be so far off the ground that your legs dangle in the air when your arms are straight.

2. Swing forward pushing both chin and shoulders out and forward. This motion creates the force necessary to perform step 3. Your legs are hanging loosely.

3. Lean back, squeezing the shoulders together and pulling chin back in at the same time. This pulls the body backward.

4. Pull on the bar forcefully with both arms to raise the body up and the head just over the height of the bar. The legs are loose but may lift up at the knee.

5. Lean back pushing away from the bar and allow the arms to straighten back out and the body to return to its position in Step 1 before repeating.

6. Use the hips to push the loose legs back and forth in time with the arm pull ups to act as a counterweight to the movement making you swing from position to position.

7. Repeat the pullup as many times as you comfortably can allowing yourself to build momentum and get continuously faster.