Pull-Up Tech Practice (Kip/Butterfly)
Power Snatch Tech
Power Snatch 115/85
*Scale up: 135/95
For today’s buy in we are going to spend a little time on practicing the pull-up. We are going to cover the basic kipping pull-up and the butterfly kip. If you are struggling with strict pull-ups, then we will use this time to practice banded pull-ups, however we will add an element of a “kip” to assist. For others that have a solid kip, we will practice the butterfly kip. If you can perform both of these movements, then you are awesome and you can play with bar muscle ups and ring muscle ups.
There has been a general consensus in the CrossFit community that one should have a solid strict pull-up before they learn to kip. On one hand, this is sound advice. The idea behind this train of thought is that one should be able to support themselves (muscularly) under a ballistic load. On the other hand, sometimes practicing the kipping pull-up, which is more skill development vs. strength development, can lead to the ability to perform strict pull-ups. For a few members in our gym, practicing and mastering the kip, eventually gave them the ability to perform strict pull-ups.
My view on this subject takes both thoughts into account. You should be able to hang from the bar with an activated shoulder (not a passive hang, but drive your shoulders down) and a tight midsection. I find that most people can do this, whether its for a second or a minute. Regardless of how strong you are, it takes an active effort to remember to keep the shoulders activated to keep them safe and healthy. From there, you should be able to perform at least a few pull-up negatives (that is to slowly lower yourself down from the top of the pull-up to a controlled bottom). Performing a pull-up negative is tough work, but it shows that you have control of your body weight on the descent. This is important. If you cannot control your bodyweight on the descent of a pull-up, you can cause damage to the soft tissue that surrounds your shoulder. No bueno. Even if you can control your bodyweight on a pull-up negative, the ballistic swing of a kip can still be pretty devastating. So, if you are learning the kip, keep the volume LIGHT but frequent. That means… try a few swings every day or every other day. Don’t do it for very long.
Christy is a GREAT example of this. She has set a goal for herself to get a pull-up (kipping and strict). Almost daily, Christy has jumped on the pull-up bar and practice pull-up negatives, and banded pull-ups. Recently, she just got 2 kipping pull-ups in a row. Short, frequent training gave Christy the strength to eventually get her kipping pull-ups. More practice will eventually get her strong enough to perform strict pull-ups. Then, before you know it, she will be performing strict muscle ups to handstands.
Today’s workout will consist of a 3 round triplet. The first round consists of 21 Power Snatches and 21 Ring Dips. The second round consists of 15 PS and 15 Ring Dips. 3rd Round is 9 and 9. Simple enough right? This workout mimics a CrossFit benchmark WOD called “Elizabeth”, which consists of 21-15-9 Power Cleans and Ring Dips. For some, this will be a quick, short workout. For others, like myself, ring dips will ensure this workout will be long and painful.
Power Snatch: Keep the bar close. Drive up aggressively with your hips. Drop under the barbell with speed and drive those arms up.
Ring Dips: Keep the rings in close. Vertical forearm. As you descend in your dip, hips should descend as well. If you are kipping, drive your knees to your chest at the bottom to propel you upward.