If you’ve been around the fitness scene, you’ve probably heard the debates about kipping vs strict pull-ups.
This conversation is still as lively as ever in gyms but mostly in CrossFit boxes worldwide. As someone who’s spent years perfecting both techniques, but loves strict pull-ups, I can tell you – there’s more to this story than meets the eye.
For beginners to pull-up training the dilemma: kipping vs strict pull-ups is direct – Which one’s doing it “right”?
Well, that’s what we’re here to unpack.
I’ll break down the mechanics, debate the benefits, and give you the insider scoop on when to use each technique.
Let’s get started!
Understanding the Basics: Kipping and Strict Pull-Ups Defined
Both kipping and strict pull-ups are variations of the classic pull-up exercise, but they differ significantly in execution and purpose.
What Are Strict Pull-Ups?
Strict pull-ups are the OG of upper body exercises. Here’s the lowdown:
- Form: Start hanging from a bar with arms fully extended. Using pure upper body strength, pull yourself up until your chin clears the bar. Then, lower yourself back down with control.
- Muscle Engagement: Primarily targets the lats, biceps, and core. Your back does the heavy lifting here.
- Key Point: It’s all about controlled movement and raw strength. No momentum allowed!
Strict pull-ups are a true test of upper body strength and a staple in military fitness tests for a reason.
What Are Kipping Pull-Ups?
Now, kipping pull-ups – they’re the flashy cousin that showed up at the family reunion and stirred things up. Here’s the scoop:
- Form: Start hanging, then use a swinging motion of your legs and hips to generate momentum. Use this momentum to help pull yourself up to the bar.
- Muscle Engagement: Still works the upper body, but also involves the lower body and core for the kipping motion.
- Key Point: It’s about rhythm, timing, and full-body coordination.
Kipping pull-ups entered the mainstream fitness scene with the rise of CrossFit. I’ll never forget watching the 2023 CrossFit Games, where athletes were knocking out sets of 30+ kipping pull-ups like it was nothing. It’s a whole different ballgame.
The big question is: which one should you be doing? Well, that’s not a simple answer.
It depends on your goals, your current fitness level, and what you’re training for. But as a beginner, I strongly believe that you should start with strict pull-ups. You have to learn the correct form, engage the right muscles and after mastering the technique performing over 8 reps, you can try the kipping style.
In the next section, we’ll mention the pros and cons of each technique to help you make an informed decision.
The Great Debate: Kipping vs Strict Pull-Ups
Now that we’ve got the basics down, let’s dive into the heart of the matter.
The kipping vs strict pull-up debate can get as heated as arguing over pineapple on pizza. Let’s break it down across a few key areas.
Muscle Engagement and Strength Building
Strict Pull-Ups:
- Laser focus on upper body strength
- Intense activation of lats, biceps, and forearms
- Great for hypertrophy (muscle growth)
Kipping Pull-Ups:
- Full-body movement, engaging core and lower body
- Less isolated muscle work, more about coordination
- Higher rep potential for cardiovascular benefits
Here’s a nugget of info that might surprise you: A 2022 study in the Journal of Sports Science found that individuals who trained exclusively with strict pull-ups for 12 weeks saw a 23% increase in max pull-up capacity, compared to a 17% increase for those training with kipping pull-ups.
Skill and Technique Requirements
Strict Pull-Ups:
- Simpler movement pattern
- Easier to maintain proper form
- Great foundation for other exercises
Kipping Pull-Ups:
- More complex, requiring timing and coordination
- Higher skill ceiling, takes time to master
- Translates well to other dynamic movements
Injury Risk and Safety Considerations
Strict Pull-Ups:
- Lower risk when performed correctly
- Less stress on shoulders and lower back
- Easier to scale for beginners (e.g., using resistance bands)
Kipping Pull-Ups:
- Higher risk due to dynamic nature
- More stress on shoulders and potential for overuse injuries
- Requires good baseline of strength and proper technique
A word of caution from personal experience: I’ve seen too many eager beginners jump into kipping pull-ups before they’re ready.
As I said earlier, it’s crucial to build a foundation with strict pull-ups first to minimize injury risk.
The verdict? Both have their place. Strict pull-ups are unbeatable for building raw upper body strength and are generally safer. Kipping pull-ups, on the other hand, offer a way to perform high-volume pull-ups and develop full-body coordination.
When to Use Kipping vs Strict Pull-Ups
Like choosing the right tool for a job, knowing when to kip and when to stay strict can make all the difference in your training.
Training Goals and Specific Applications
Strict Pull-Ups:
- Strength Building: If your primary goal is to increase raw upper body strength, strict pull-ups are your go-to.
- Muscle Definition: Want those sculpted lats and biceps? Strict pull-ups will get you there faster.
- Functional Strength: For everyday activities and general fitness, strict pull-ups translate better.
Kipping Pull-Ups:
- High-Intensity Workouts: When you need to perform a high volume of pull-ups quickly, kipping is king.
- Metabolic Conditioning: Kipping pull-ups can elevate your heart rate more, making them great for cardio-focused workouts.
- Skill Development: If you’re looking to improve overall body awareness and coordination, kipping pull-ups can help.
Sport-Specific Considerations (CrossFit, Gymnastics, etc.)
CrossFit:
- Both techniques are essential
- Kipping is often used in WODs (Workout of the Day) for efficiency
- Strict pull-ups are still crucial for building the necessary strength base
Gymnastics:
- Emphasis on strict pull-ups for strength building
- Kipping motion translates to skills like giants on bars
Climbing:
- Strict pull-ups more closely mimic climbing movements
- Focus on eccentric (lowering) phase for climbing-specific strength
Military Fitness:
- Strict pull-ups are standard for most military fitness tests
- Focus on perfect form and increasing rep count
Here’s a pro tip: Even if your sport favors one style, don’t neglect the other. CrossFit athletes who excel at both strict and kipping pull-ups often outperform those who specialize in just one.
The key takeaway? It’s not about choosing one over the other permanently.
It’s about knowing when to use each technique to maximize your training effectiveness. In the next section, we’ll explore how to incorporate both into your training regimen for a balanced approach.
Mastering Both Techniques: A Balanced Approach
Why choose when you can have the best of both worlds? Integrating both kipping and strict pull-ups into your training regimen can lead to superior overall performance. Let’s break down how to do this effectively.
Programming Kipping and Strict Pull-Ups in Your Workouts
- Strength Days:
- Focus on strict pull-ups
- Incorporate weighted pull-ups or slower tempos
- Example: 5 sets of 5 strict pull-ups, rest 2 minutes between sets
- Metabolic Conditioning Days:
- Utilize kipping pull-ups in high-intensity circuits
- Pair with other dynamic movements
- Example: AMRAP in 10 minutes: 5 kipping pull-ups, 10 push-ups, 15 air squats
- Skill Work:
- Practice both techniques with an emphasis on form
- Use video analysis to refine your movement
- Example: 10 minutes alternating between kipping and strict pull-ups, focusing on perfect reps
- Testing Days:
- Periodically test max reps or weighted max for both styles
- Track progress to ensure balanced improvement
- Example: Monthly test of max strict pull-ups and max unbroken kipping pull-ups
Pro Tip: Aim for a 2:1 ratio of strict to kipping pull-up training sessions. This ensures you’re building a solid strength foundation while still developing kipping proficiency.
Progression Strategies for Beginners
If you’re new to pull-ups or struggling with either technique, don’t worry. We’ve all been there. Here’s a step-by-step progression plan:
- Build Basic Strength:
- Start with inverted rows
- Progress to negative pull-ups (jumping up and lowering slowly)
- Master the Strict Pull-Up:
- Use resistance bands for assistance
- Gradually reduce band resistance
- Aim for 3-5 unassisted strict pull-ups before attempting kipping
- Introduce Kipping Mechanics:
- Practice the hip drive motion on the ground
- Move to hanging kip swings without pulling
- Slowly integrate the pull with the swing
- Combine and Refine:
- Practice both techniques in the same workout
- Focus on quality over quantity
- Seek feedback from experienced trainers or peers
Expert Tips for Improving Your Pull-Up Game
These expert tips will help you elevate your pull-up performance:
- Grip Strength Matters:
- Incorporate dead hangs and farmer’s carries into your routine
- Use a towel draped over the bar for an extra grip challenge
- Core is Key:
- Strengthen your core with hollow body holds and L-sits
- A solid core improves both strict and kipping pull-ups
- Perfect Your Scapular Pull:
- Practice scapular pull-ups to improve upper back engagement
- This is crucial for both strict form and kipping efficiency
- Don’t Neglect the Negative:
- Slow, controlled lowering builds strength and control
- Aim for 3-5 second descents on strict pull-ups
- Mix Up Your Grip:
- Alternate between overhand, underhand, and neutral grips
- This targets muscles differently and prevents overuse injuries
- Recovery is Non-Negotiable:
- Allow 48 hours between intense pull-up sessions
- Use mobility work and stretching to maintain shoulder health
- Mental Game:
- Visualize successful reps before attempting them
- Use positive self-talk during challenging sets
Conclusion
In the great kipping vs strict pull-up debate of 2024, there’s no clear winner – because it’s not a competition.
It’s about understanding the unique benefits of each technique and applying them intelligently to your training.
Strict pull-ups build raw strength and muscle. Kipping pull-ups enhance metabolic conditioning and coordination. By mastering both, you’re not just becoming a better athlete; you’re expanding your fitness toolkit.
