Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.
Read the article From the Archive: The Kipping Pull-up21-18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters
♀ 35-lb DBs ♂ 50-lb DBs
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Scaling:
Modify the pull-up to a challenging pulling exercise so you are able to complete a set of 21 when fresh. Reduce the load on the thruster.
Intermediate Option:
21-18-15-12-9 reps for time of:
Pull-ups
Dumbbell thrusters
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
21-15-9 reps for time of:
Jumping pull-ups
Dumbbell thrusters
♀ 10-lb DBs ♂ 20-lb DBs