6. Kipping Pullups
Echoing his earlier concern for athletes’ shoulder girdle and potential problems that can result from excessive volume without sufficient strength and flexibility, Crowder emphasizes that coaches need to take their time in teaching kipping:
Kipping is super beneficial to increase power output but kipping pull ups SHOULD NEVER be the stepping stone to strict pull ups and/or weighted pull ups.Kipping is a skill. And as a skill there needs to be a foundation in which it is built off of. That foundation is a stable and strong shoulder complex. A good indications of a strong stable shoulder complex is being able to do multiple strict pull ups or dare I suggest weighted pull ups.
As Coaches, we get crazy pumped to teach sexy movements like kipping toes to bar and kipping pull ups. But we need to take a step back and realize that 10,000 kipping pull ups on an already weak (or inflexible) shoulder joint might not be the best long term fitness plan.
Kipping is super beneficial to increase power output but kipping pull ups SHOULD NEVER be the stepping stone to strict pull ups and/or weighted pull ups. Do the right thing and require strict pull ups (or weighted if you want seriously strong and healthy athletes) before you allow your athletes or yourself to start repping out kipping pull ups.
Crowder’s advice is similar to that laid out in our Top Tips for Your First Two Years of CrossFit.
7. Kipping Muscle Ups
In the same vein as his concern over kipping pullups, Crowder flatly states that coaches should “[r]equire your athletes, and yourself, to be able to do strict muscle ups on command before teaching them to kip and before allowing them to input them in workouts.”
Coaches and athletes, what do you think of this list – are these exercises truly overrated, and are there other exercises that belong on this list?