So a while back I saw the CF Gymnastics Instagram page post a handful of awesome technical drills on how to develop your kip for things like kipping pull ups and kipping Toes-2-Bar, etc.
Instead of having to fish through Instagram in the future, I decided to embed all their posts here to make them easy for others to find! Hopefully you find it as helpful as I do.
| TEACHING THE KIP | Drill #1: arch to hollow snaps Many athletes don’t understand the “feel” of the arch/hollow beat swing. Take them to the ground and eliminate gravity to teach body position. You’ll save them and you a lot of frustration. ▶the tension of the arch mimics the arch in swing and when you have to snap into a hollow – athlete should feel ribs to belly button & shoulders “slightly rounded to hollow” instead of pike in hips ▶this teaches muscle memory! Get after it 🙌🏼 #cfgcoach #cfgymnastics #cfg #gymnasty #kippingpullups #kip #cfg coach 📹@pamelagnon
| teaching the KIP | Drill 2: building on yesterday’s arch/hollow snap drill…today we add the “pull” from lats and straight arms by using a barbell. ▶ Again, taking gravity away allows us to focus on the “feel” of tension instead of a hinge of our hip. ▶ This is a slight movement – make sure you hold for a second at top of arch to truly feel lats/straight arm and core engage. 1️⃣as you pull to hollow “push barbell” towards ceiling to create the tension you need. TRY: 4×15 as a warmup. It will get you warm fo’ shizzle 😍 #cfgcoach in 📹 @pamelagnon #cfgymnastics #kippingpullups #kip #cfg #mastersathlete #gamesathlete #crossfitgames
| teaching the KIP | Day 3: building on day 1&2 drill. Today we do: Standing hollow pull downs. ▶for this drill we stay in hollow the entire time (tuck ribs under, tuck pelvis under and maintain that banana shape body as you move through banded pull. ▶we are training our body to be in one static position (hollow) while other parts are moving- like the shoulders. ▶success in the kip is being able to maintain correct positions while in motion. Use this as a great warmup before any kipping wod. #cfgcoach 📹 @pamelagnon #crossfitgames #mastersathlete #gamesathlete #kip #cfg #crossfit #cfgymnastics
| teaching the kip | Drill 4: don’t worry…we will get to the exciting stuff soon 😂…but really… stick to mastering the basics before you move forward. Each drill builds on each other. Spend the time now before bad habits ensue. ▶ building on drill 3…we are now learning how to pull our core from arch to hollow while pulling on bar (tension to create hollow) and then returning to superman position (“front” of swing). We did this while laying down on day 2….now we stand to perform it. ▶Muscle Memory is key. ▶band can be tighter, too. More tension…harder drill is to pull to hollow ▶ again..great warmup for everyone…even those who have a great kip. 🔹🔹 At our #cfgcourse we have MORE (& different) ways to also teach the kip. Remember…you need a lot of tools in your box because not every athlete learns the same. HEAD TO LINK IN BIO FOR MORE INFO! #cfgcoach 📹 @pamelagnon @risingcrossfit #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #kippingpullups #kip
| TEACHING THE KIP | Drill 5: After 4 days of drills on the ground…we are ready to jump on the rig. Today we learn to pull into an active and controlled hollow – neutral – arch —– ▶ The athlete needs to show each position. The 1st pulling into hollow slowly and returning to a more neutral position (not opening to arch). Repeat a few times ▶ 2nd we pull into the arch then return back to neutral hold. Repeat a few times. ▶▶As the athlete understands where and how to place their body….speeding the cadence of this drill up will essentially lead them to a great #KIP 💪🏼 ————————- TOMORROW…tune in as we will work on stringing kipping pull-ups together –assuming you have strict pull-ups already…if you don’t – get working on it bc it’s a pre-requisite strength movement before adding momentum 💪🏼 #cfgcoach 📹 @pamelagnon @risingcrossfit #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit
TEACHING THE KIP – PART2 Assuming we have established strict pull-ups & mastered an effective kip (5 days of previous drills on our IG page)…Now we learn how to string pull-ups together. —At our #cfgcourse we teach a very effective way to master this…head to our link in bio to find out more! —Here is another method: Drill 1: Push back Pause **We need correct body position, and coordination, to push away from the bar into a hollow before we can hit the arch. This will set the cadence to our “beat swing” and effectively teach muscle memory. We are not doing this drill for strength…this is strictly correct body form/position & timing. Drill 2: push back w no pause **time to string this together and find a rhythm ————————— Tomorrow…we add another element to this drill. #cfgcoach 📹@pamelagnon @risingcrossfit #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit
TEACHING THE KIP – PART 2 Drill 6: Building on yesterday’s drill on “stringing” kipping pull-ups together (assuming you have strict!). This is the final step before you can work w out a box. ▶focusing on coordination and cadence of swing. ▶ notice toes are slightly in front at top of pull-up & there is no bend in hip. ▶▶WANT MORE WAYS TO TEACH THE KIP? Head to link in bio 👊🏼 #cfgcoach 📹@pamelagnon @risingcrossfit #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit
| BUTTERFLY PULL-UP| ——————————- ▶ This drill is great for: 1) Teaching cadence of swing 2) coordination of swing 3) Muscle Memory (teaching body to do something w out having to think about it) ————————— #cfg coach @pamelagnon discusses this drill, butterfly pull-ups & the “why” behind it……….. Should YOU do the Butterly Pull-up? ▶ I’m not a huge fan of this movement IF You do NOT have a minimum of 5-8 slow and controlled strict pull-ups (showing you can stay active on the negative is very important!!). That’s just a baseline & your coach should gear you on risk v reward/strength. ——————————- ▶The sole purpose of this type of pull-up is to go faster but kipping pull-ups are great progressions to bar MU…so evaluate risk v. reward when learning. ——————————- AS FOR THE DRILL: ▶ start off doing singles ▶ notice timing: as foot scoops forward, body arches & after hitting top as foot heads backwards hip continues to stay “open” — I find this is where people make the biggest mistake of body-shaping (they close hip and pike a bit instead of creating that open arch). #cfgoach #mastersathlete #crossfitgames #cfgymnastics #cfgymnastics #crossfit #crossfittraining @crossfitgames @crossfittraining Video @risingcrossfit #butterflypullup