Setup

 

• Jump up to the bar and hold on with an overhand grip outside the shoulders

• Keep your core tight to minimize unecessary movements in the lower body

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Execution

 

• Begin the movement by pulling you head through your shoulders and pulling your feet back, bending your knees slightly. This is a hanging version of the gymnastics “arch” position

• Push away on the bar at the same time as you contract from your midsection and drive your legs forward. This will put you in what is known as the gymnastics “hollow rock” position

• Continue the swing to return to the arch position

• Again drive your arms, hips, and legs to reach the hollow rock

• This time, at the height of the swing in hollow rock, use the momentum from the swing and pull your chest towards the bar

• Continue to pull until your chin is above the plane of the bar

• When your chin has reached its max height, use your arms to push your chest away from the bar

• As you fall, reset your body to arch position, getting ready to return to hollow rock for each subsequent rep

 

Tips

 

• The idea of the kip is to make the pull up require less strength, make sure that you work to keep your momentum as you move to each position to make the final pull easier

• At each point in the kip your hips will be on a different side of the pull-up bar. In the beginning of the rep, in arch position, your hips should be “in front” of the bar. When you return to hollow rock and start the pull to the bar your hips should be “in back” of the bar. If your hips are not where they are supposed to be the kip becomes very difficult

• Practice getting as much momentum as you can before attempting the pull-up. The more you have the less strength you will need to get a good rep