Kipping + Chest to Bar Pull Ups

Elite Crossfit Pull Up Kipping Chest to Bar

Crossfit is a high-intensity fitness program that demands its athletes to be strong, fast, and agile. One exercise that helps perfect this goal is the pull-up kipping chest to bar. It requires upper body strength, agility, and excellent body coordination. In this blog post, we'll look at how you can develop a strong kipping chest to bar pull-up and provide you with a 6-8 week program with progression drills.

The kipping chest to bar pull-up is performed with a "kip," which is a movement where you use your lower body to generate momentum that helps you complete the movement with ease. But before that, you need to build the strength and the form first.

Starting Point

Before you attempt a kipping chest to bar pull-up, you need to be comfortable with doing the regular pull-up, a strict pull-up, and a kipping pull-up. Having proficiency in each of these exercises will help you achieve the kipping chest to bar pull-up more efficiently.

From a dead hang, you should be able to pull your body up towards the bar, the chin must make it over the bar, and lower back to a full hang. Practice this as part of your warm-up for a few weeks if you are still unsteady with your strict pull-up. Once you have mastered your strict pull-up, you can then move on to the kipping pull-up.

Kipping Pull-up

The kipping pull-up is a technique that utilizes your lower body to add momentum. Place your hands shoulder-width apart above your head and start moving your hips up towards the bar, followed by a quick leg whip, which propels you further up. Pull yourself up towards the bar as you shoot your hips towards the bar. In the end, the shins should be perpendicular to the ground and not touch the bar ever so slightly.

Kipping Chest to Bar Progression Drills

Once you are comfortable with the kipping pull-up, you can move on to the progression drills used for the chest to bar pull-up.

1. Kipping Chest to Pull-up: Start by performing regular kipping pull-ups but move your chest towards the bar to minimize the amount of travel you need to perform a chest to bar pull-up.

2. Chest to Bar Negative Phase: Perform a regular chest to bar pull-up, but instead of pulling yourself up towards the bar, initiate from the top and then lower yourself slowly to the bottom.

3. Banded Chest to Bar Pull-up: Loop a band around the bar, placing your feet in the band to provide assistance. As you pull-up, move your chest towards the bar to complete the chest-to-bar pull-up.

6-8 Week Program to Master The Kipping Chest to Bar Pull-up

Here is a program you can follow to improve your kipping chest to bar pull-up:

Week 1-2: Focus on strict pull-ups, aiming to increase your repetitions.

Week 3-4: Work on your kipping and the chest to pull-ups progression drill.

Week 5-6: Perform the chest to bar negative phase drills.

Week 7-8: Incorporate the banded chest to bar pull-up drill.

Ending Thoughts

The kipping chest to bar pull-up can be quite challenging, but with practice and determination, you can master it. Utilize the progression drills, and the 6-8 week program we provided, you will gradually build your strength and achieve your goal. Remember, proper form and technique are essential to avoid injuries, so take it slow and steady. Best of luck on your fitness journey!