Over the last couple of months we have had a number of our athletes getting their first kipping pull up. It’s a big achievement that we love to celebrate (you know we love posting videos of those first pulls ups!). Getting your first pull up doesn’t just happen but is earned with consistent work with J-hook pull ups, pull up negatives, and kipping practice.
Now that you have gotten that first pull up it begs the questions, what next? Now that you got one, you are probably dreaming of getting 5 in a row, 10 in a row, or even knocking out 100 for next year’s Memorial day Murph!
Before we start looking to do high volume kipping pull ups we want our athletes to take a step back. Kipping pull ups done correctly is a safe exercise but should not be attempted unless you have built the requisite shoulder and lat strength to handle that motion. Before you start thinking about doing a workout with say 20 or more pull ups, we would encourage to develop the raw strength to get 1 to 3 strict pull ups. Strict pull ups not only build the pulling strength from the lat but also helps build the key stabilizing of the rotator cuff.
We understand that desire to show off this new skill in a WOD but we want you to take a step back and think “strict”. The cornerstone of our philosophy and programing here at the Cove is developing General Physical Preparedness safely for our athletes. So to ensure your safety we ask to continue to build that foundation of strength with the goal of getting three solid strict pull ups.
So what do I need to do to get strict pull ups? All you really need is consistent training.The good news is that a pull up is a movement you can do regularly and it doesn’t take much time to train. Here are some simple progressions to develop strict pull ups.
Ring rows – this is a horizontal pulling motion. It doesn’t translate directly to developing pull ups but it does help developing general pulling strength and is a foundations movement.
Deadhangs – for developing grip strength
Jhook pull ups – this should be a cornerstone movement of the program. As you they become easier, start moving your feet further away from your hips.
Pull up holds – jump to the top of the pull up bar and hold as long as possible. This developing not only the pulling strength at the top of the motion but also that important grip strength.
Pull up negatives – once again jump to the top of the pull up bar and slowly lower yourself down.
Look to use those progressions before or after your workouts attempting to get 3 sessions in per week (including actual days where we are doing pull ups).
50 Push Press
50 Sit ups
100 Air Squats
50 Sit ups
50 Hanging Power Cleans
Every minute both partners must stop and do 4 Burpees each. The work can not continue until 4 burpees are complete.
Coach’s Tip: Quick burpees means more time to get the work done! Remember, reps can be split any way you’d like so play to your strengths!
Coach Maria rocking the kettle bell and looking strong!