If you want to move more efficiently on the rig, crush WODs with pull-ups, or finally learn how to link reps with confidence, this blog is for you.
Kipping isn’t just about momentum—it’s about timing, control, and using your whole body properly. Whether you’ve done a few kipping pull-ups before or you’re starting from scratch, this guide will help you build the skill the right way—with structure, purpose, and progression.
⚠️ Do You Have the Prerequisites?
Before learning kipping pull-ups, you should be able to perform at least 3–5 strict pull-ups.
If you’re not there yet, work on strength first. You can scale strict pull-ups with bands—start with a thicker band and once you can do 5 clean reps, progress to a lighter one.
🧱 What You Need to Kip
A strong kipping pull-up starts with these three components:
💪 1. Pulling Strength
- Strict Pull-Ups or Banded Pull-Ups – 3x max
- Ring Rows (slow tempo) – 3×10
- DB Bent Over Rows – 3×8–12
- Scap Pull-Ups – 3×10
🔁 2. Kip Mechanics & Timing
- Hollow + Arch Swings on the floor
- Kip Swings on the bar – 3×10
- Box Kip Drill – hip pop + pull timing
- Controlled Single Kipping Pull-Ups – 3×3 with a pause at the top
🧘♂️ 3. Mobility & Positioning
- PVC Pass-Throughs – 2×10
- Hanging Shrugs – 3×10
- Wall Lat Stretch or Foam Roller – 2x30s
🧩 Progressions: 3 Levels of Kipping Pull-Ups
🔹 Level 1: Kip Mechanics & Control
Start by learning to swing with purpose—tight body, straight arms, and good rhythm.
Drills:
- Hollow to Arch (on floor)
- Kip Swings on Bar – 3×10
- Beat Swing Pause – hold in arch position for 1 sec
- Kip Swing + Small Pull – 3×5
🧠 Goal: Stay tight, control your swing, and learn to generate power from your hips.
🔹 Level 2: Timing the Pull
Now that you can swing with control, it’s time to add the pull at the right moment—after the hip pop.
Drills:
- Box Kip Drill – coordinate hip pop with upward pull
- Jumping Pull-Up + Kip Finish – 3×5
- Kip Swing + Pull to Eyes – 3×5
- Controlled Single Kipping Pull-Ups with a Pause – 3×3
🧠 Goal: Understand when to pull. Let the hips drive first, then the arms follow.
🔹 Level 3: Link & Build Capacity
Once the movement pattern is smooth, we work toward linking reps consistently.
Drills:
- String Together 2–5 Kipping Pull-Ups – 3 sets
- Kip to Chest Drill – 3×3
- EMOM or small AMRAPs to build endurance under control
- Test: Max unbroken reps
🧠 Goal: Maintain rhythm and body tension through every rep.
🎯 Benchmarks to Work Toward
✅ 3–5 Strict Pull-Ups (or banded equivalent)
✅ 10 Controlled Kip Swings
✅ 3 Linked Kipping Pull-Ups
✅ 10+ Unbroken Kipping Pull-Ups
✅ 5 Chest-to-Bar Kipping Pull-Ups (Optional)
🕒 Open Gym = Skill Time
Fridays at 5:30pm are perfect for focused work on skills like this.
Open Gym isn’t a second WOD—it’s a space to:
✔️ Work on gymnastics
✔️ Practise weaknesses
✔️ Prep for competition standards
Use the time intentionally. Practise a single drill. Film your sets. Ask for feedback. And if you’re unsure what to do—just ask. We’re here to help.
📥 4-Week Kipping Pull-Up Program
To help guide your progress, we’ve put together a 4-week Kipping Pull-Up Program you can follow during Open Gym or on your own time.
It includes:
- Weekly progressions
- Mobility and strength work
- Skill drills by level
There are 2 levels based on your current ability:
🔹 Level 1: Building Strength
For those who don’t yet have strict pull-ups. Focus is on ring rows, banded work, negatives, and body control.
🔹 Level 2: Developing Kipping
For those with 3–5 strict pull-ups. This track focuses on refining kip swing, improving timing, and linking clean reps.
#CrossFitAlberton #BeLekker #WeAreCFA #PullUpProgression #OpenGymSkills #SkillWorkPaysOff
