Awesome demo and instruction Eva!

Brilliant.

Wow! Kipping make so much more sense now that I've seen that video. Eva's form is to be envied...

BREATH...haha.

i also love how someone falls in the background...that was highlarious.

watching this video, i realized how weird it was that kipping came so natural to me. if i were to criticize his kip, id get him to keep his legs a bit more straight on the swing to help him really feel the movement and possibly narrow his grip a little. of course, thats coming from a convulsive kipper (vice swinging kipper).

Marvelous, Eva.

And nice work on Ryan's part too!

Awesome instructional video on the kip

been looking for the exact thing....timely

I prefer the frog kick/kip for myself (like annie's) because I can cycle much faster......
I like to teach the (swing??) kip...but I realize I have been missing the part about pushing back at the top...hense some funky kips from my clients

I have a question......should we be pushing back from the top with the frog kik/kip style as well

Keep up the good work Eva

patty

Great video - nice work!!!

Thanks CrossFit for posting these amazing videos of Coach B, Roger, Eva, et al. These clips are all gems -- both inspiring and instructional.

That's world class coaching, Eva.

great video Eva.
that is a great progression and will be used straight away on a guy i train thanks again.

Don,
awesome stuff mate, swings with a weighted vest = fun.
btw whens the next suffer in sydney?

Nice Photo Don,now thats a better ad for Crossfit Australia.
Stephen,You missed a good one,sandbag and all.

Don, now show us your war face!

Eva, great work on explaining the kip. Not to mention lovely form. You make it look effortless. That video + the one of..hmm..I forget, I appologise but it was the "fat" pullups video, really help me understand the movement better. I can do about 5 dead hang pull ups now, but my kipping still bites totally.

I'm sure this is a horse that's been beat senseless, but I can't seem to find an answer/comment anywhere on the site (and a fantastic site it is, btw ~ love the workouts and the methodology); question: what are the advantages of a kipping pullup to a "strict" pullup? Could I consider this movement a plyometric ~ in other words, what a box jump would be to a weighted squat? Thanks in advance for the enlightentment!

Keith,

I like to think of the kipping pullup as a natural progression from a 'strict' one. As the push jerk is an arguably more functional lift than a straight shoulder press, i look on the kipping pullup as such too...

Doesn't mean one is necessarily better than the other, but i always kip now and my 'strict' number (when i test them) have gone up as a result.

Suck 'em and see mate.

Kipping is easier. Noted in real life if you need to get up and on to something, or to get over something you are likely to do it in such a way that is the easiest, and if you have learned how to do this well than it is a natural motion.

Of course that being said if you can rattle off 25 dead hang 'strict' pullups you will most likely have a greater degree of stength than the person who can only do 25 pullups by kipping.

Also it is argued that Kipping works your abbs more. But... if you want to have lots of fun, just do Lsit 'strict' pullups. Or depending on how close you are feeling to the divine that day, planche pullups.

I personally only kip when I have to.

that is a great vid and it articulates much better than I can what I have wanted to tell my guys. most have found their groove, but a couple are stuck in the strict Army dead hang chinup. what they can't argue with though is I am up to 25 pullups now, and 3 other guys on the Team are right on my heels. this stuff works. Thank You Coach, Lauren, Eva and all the rest.

CrossFit Torii Beach

That video is very helpful!

Keep them coming!

-Joe

The picture today makes clearer for me that there are important differences for this exercise when choosing between a dumbell and a kettlebell.

I'm kettlebell-less, until now too frugal to think it was worth it.

Think it's time to pony-up and spend the cash.

Keith,
Kipping pullups are superior for power generation! You can do more ft/lbs of work in a given time then with regular pullups.

Order the back issue of Crossfit Journal #32

Thank you very much for the video.

Excellent video. I had the correct swing but not the push at the top. Thank you Eva.

Excellent video. I'm looking forward to trying it out today. I've had a hard time getting the hang of kipping pull-ups in the past. I just thought it was my lack of rythym; I dance like the white guy on the Red Stripe commercial.

I find kipping turns what was an isolation exercise into a whole body exercise. If I really have my swing kip going explosively, it is a powerful ab workout, very similar to the motion I made spiking a volleyball. It also helps stretch my shoulders for overhead squats too. You feel like you're generating the entire pullup from your core. Until that gets tired, then your arms. Until those get tired, then you drop.

If I'm going to do strict pullups, I do them as L-sit pullups.

Excellent instruction Eva!

Excellent video - great instruction (broken down very well) by Eva and wonderful implementation. I can't wait to try the progression out.

Good lord I love this site!!

Hardly a work out, more like a warm up, but I was tired and wiped from work but didn't want to sit still today either.

3 static holds on the rings (training for ring dips. damn they're alot harder than bar dips)
1:2 run:walk minute ratio x 3 rounds (my legs were cramping up and so I decided to end it there so I can do a full round tomorrow)
10 kipping pull ups (practicing my kip)
10 assisted hand stand push ups
3 full burn 40 meter sprints
10 super crunches (crunch and a half and hold crunch for 3 seconds)

FINALLY I might get the hang of it!
Thanks for the great advice, the videos always rock so hard.

Meri, all anxious to try kipping pull-ups

Great video! The push looks killer. Im gonna use it in my work-out today.
If anyone is working-out today try the Kinsey.
run a 400
for every 10 seconds do a pull-up
double that for burpees
double that for push-ups
double that for squats
4 to 6 rounds

for example 400 = 60sec
6 pull-ups
12 burpees
24 push-ups
48 squats
Good luck!

Awesome video! Thank you!

kipping 101...my students are getting this today!! great job, great demo and great teacher!!

Gotta wait until the students leave before I watch the video with sound. Just wish the elbow was more willing to do some more kipping.

Don,
Nice work. My, that's a big 'bell you're swinging. One question: In Australia, do KB swings start from the top?
Here in North America, they start at the bottom.

Great video, The lack of pushing away helps me explain something about my own form. I did what he did in the video with my jerky negative portion. I can't wait to try this at the gym later. Thanks a lot Eva! I'll have to remember to "breathe!" too haha.

Keith there are tons of threads on the message board I will post some of the ones that helped me the most there is also a CFJ #32 that covers the kipping also.

http://www.crossfit.com/discus/messages/22/11284.html
http://www.crossfit.com/discus/messages/22/8991.html
http://www.crossfit.com/discus/messages/22/8991.html
http://www.crossfit.com/discus/messages/22/6010.html
http://www.crossfit.com/discus/messages/22/5923.html

and yes I am a bit bored at work and have too much time on my hands at the moment..heh.

Ron N.
They go counter clockwise. Everyone knows that.

Great video. Can't wait to try that pushaway technique. I think that is where I am stalling

Thanks!

Nice video. Now I just need a bar high enough. I'm always working pullups on rafter beams or the top of the squat rack etc.

First, GREAT pic of Don. Spreading the word down under.
Second, excellent instruction on the kip by Eva.

BUT.....

Third, while the video was helpful and informative and an improvement from some of the shaky "Zapruder-vision" videos posted (please spend $100 on a tripod)it would have been MUCH better if it had been taken as a 3/4 or even a side shot. The restrictive width of the garage door might have made a side shot hard w/o a special wide-angle lens. I hope this constructive critisism is taken into consideration on future videos. I would just like to improve a great addition to the site.

That is AWESOME!!! Eva T. Rocks the house!
Robb

Jeff,

actually they go Anti-clockwise Downunder and in the British Isles.

Don,

I now know your grimaced face. . . hopefully I will get to see it again upon my visit in a couple weeks.

I must say that I already have a pretty good kip, but Eva can teach me anytime.

Here's a day on which I can excel. Took an hour nap for PT.

21, 18, 15 reps of:
L pull-ups
push press, 115#
TOTAL TIME=13:11 (4:52/4:36/3:42)

Coach, Lauren, and Eva thanks for the coaching tips. Really appreciate it.

Ian what do you mean kipping pull ups are easier. My observation is this:
Helen done with strict pull ups, guy finishes in 12:00 minutes puts his hands on knees and says “God that was hard” Helen done with kipping pull ups, guy finishes under 10:00, lips blue, eyes rolling and sees God. Kipping pull ups; way more metabolically demanding. Besides they make me punch harder.

Would add more, but its leg day here and I have to go see if the extension machine is free.

Great instruction! I've been kipping for awhile but I never consciously integrated pushing away from the bar at the top.

The officers at the Roseville P.D. are getting a little curious about CrossFit. An officer brought up the "Murph" workout after seeing it in Men's Journal.

It's only a matter of time.

Jeff,
Oh.

Jeremy,
Is that your honeymoon you speak of? Then when would you find time to look Don up?

Video: Way cool.

The kipping pull ups were good too.

I don't think enough people are commenting on the unnamed Crossfitter completely biffing in the background at 00:13. How much does that rock???

Tariq

HAHAHA, I saw that too TK. Great video, I think my kip is OKAY, but after seeing it broken down on the video, I know there is a lot more to it than simply flailing my body around on a bar. I also think the "push away" is interesting, in that doing so probably works the shoulders more too.

The plan to meet up with Don is to convince my wife that he is a good 'local contact' to find out about the area.

A longshot I know, but I can't travel that far and not try to share some CF with our Aus brethren.

I'll bring the Cool-Aid.

Crossfit = Beasty

I've been on it for a month now, its 10pm, and on my list of things i wanna achieve, the 75 consecutive pressups was calling out to me.

So i just had a go, and nailed em!! Yess to Crossfit!

Great clip. Gives a great example not only of the distinct parts of the kipping pullup, but of how to progress a client through all parts in short order. My question however is, is the frog style kip easier on the shoulders and grip than the swing style? Does one style have a better carry over into O lifts, gymnastics, body control etc. or is it purely a matte of preference? Is one faster than the other? Coach...?

Killer video. Thanks!

Great video!! Thanks, ma'am.

21-15-9 24kg swings
3x5+5 24kg mil. press
4x5+5 16kg windmills
35+35 16kg 1h snatch

Nice and light on my day off.

Eva T...WOW!

Great video, thanks for posting. Will give it a try on pullup day.

I have to second Tom Corrigan's comments--Sometimes I get the spins watching some of the clips :-) Mount your camera to a cheap tripod (you can get a decent Manfrotto for about $75) Set it at about 2:00 (12:00 is dead on/front shot) Set lense to a wide angle, then move the camera to where you need it to be to get the shot/sound quality you want. If the mic was not camera mounted you could actually shoot at a medium tele.

The best zoom is your feet. I think Edward Weston said that.

Did Dan Johns 5-55 workout

135# Front Squat
135# Bench Press
Pullups
Box Jumps
185# Deadlifts

10-9-8-7-6-5-4-3-2-1

total time was 29:05 I started out with 195# for deadlift but after the first 10 I reduced it to 185. Tough workout, fun doesn't have to be fun.

I think all these videos over the last while are a huge benefit. Seeing these few minutes of quality coaching that is teaching basic movements in their most efficient form is a huge value added. A few days ago I went to look at an old link from several months back, but the link had expired.

Preseving some of these more vital videos in a page similiar to the exercise link would be great. The clip on kipping, power snatches, all olympic lifts are what I think should be preserved. Unfortunately not every one has access to a great coach like we see here, and distance sometimes is too prohibitive to attending seminars. Just an idea, but these clips are a huge plus for the site, esp for people who haven't done 'proper' O-lifts before.

Eva T, you rock, Sensei.

Pull ups have always been by far my weakest trick, although with CF I've gone in 6 weeks from being able to barely do 5 to being able to pull off 12, and to do multiple sets. I've always naturally kipped, but now have something to help with my technique. Can't wait to get to the gym tonite.

Eva That video will help a lot of us. Hats off to Ryan too.

The video increased my understanding of how to do kipping pullups, by the way it was great. Ran 1.5 miles in 11:19:10 to break in new running shoes, not a great time, but something to gauge.

Wow! I am definitely going to try with the box first! Great video! I'm terrified of the bar and hanging off it, but look forward to trying my best.

Thanks for the video Eva!

Erika - Crossfit Virginia

Jeff, extension machine? Isolation exercises *grin*? Okay so kipping pushups work the entire body more, I will happily concede that, but I find that a straight arm L-sit pullup from a dead hang is much harder on the back muscles than a kip. That is what I find anyways. Maybe this is because all my pullups are done on a ledge (kipping really isn't much of an option), but I find that kips are easier to pull off.... maybe I'm just nuts.

Awesome video. Excellent coaching. Thanks for posting that!

It's interesting about the kipping, though. I can do a kipping pullup (frog-kick style), but only one at a time. Trying to get that swing rhythm really screws me up. I guess I'll have to practice it, 'cuz that could really help get my chin over that bar. I worked on it on a football uprights crossbar today and just couldn't get it right. When you get it wrong, it can make the pullup a lot harder.

On another note, I missed yesterday's WOD, so did it today on the high school track. It was pretty funny (in retrospect -- it sucked at the time), because on Tuesday I said how glad I was to do something I was good at. So much for that.

I felt great when I got there, warming up initially with 1/2 mile. I fell easily into a comfortable 7 min/mile pace and was breathing easy. Then I did CFWUx3 and started jogging to the starting line. Something about the CFWU used up all my damn oxygen and got me all out of whack, because even with my HR below 170, I couldn't breathe very well. Felt like I had a steel band around my chest.

Well, like the CF convert I am becoming, I did the #%*&@$ 5k anyway. I struggled horribly for the first 8-9 laps, with that feeling of constricted breathing persisting. I couldn't even manage better than 7:30/mile pace!

I stuck with it, though and I finally loosened up the last three laps and finished with a pace around 6:30. Truly odd. Next time we do a 5k, I'm gonna do the CFWU as a cooldown.

Whew! sorry for the long post.

Oops. Didn't post my time.

22:30 on the button.

I am interested in the equipment in the photo. Is the kettlebeller wearing a weighted vest, and does anyone know what kind and where to get one like it?

Not feeling very well today so I did Murph.
43:07 No vest straight through.

Jeff, strong medicine, feel better now?

Worked a circuit of fun stuff.
Warmup: 2 hand mills: 10# club: 30/30, 15# club: 30/30
Ring dips: 5, HSPU 5

Kb swings: 36# x50
Ring dips: 6
HSPU: 5
Kb swings: 44#x30
Ring dips: 10
HSPU:7
Kb swings: 53#x21
HSPU: 8
Ring dips: 12
Kb swings: 53x21
HSPU: 7
Ring dips: 12
Kb swings: 53x25
HSPU: 9
Ring dips: 10

Did 051014 wod as make up
Body weight 210#

CFWU x 2 using Eva T-style kipping for pu, works great!

Deadlifts, worked on form rather than max weights

3x220#
2x240#
2x250#
2x250#
1-1-1-1-1x240#

3.2 mile run treadmill 25:36

Lynne,
you are amazing.