If you ever struggle to maintain a solid kip to execute chest-to-bar pull-ups correctly, Jessica Estrada from CrossFit Gymnastics shows how a precise movement breakdown can clarify the questions most of us have. The correct form of the kip involves aggressive hollow and arch positions. This will give you the right momentum and speed to get your chest to the bar.

Helpful tip: always look at it as your chest touching the bar on the way down instead of when you are going up. This will provide efficiency and fluidity in the movement.

By keeping your body tight and active throughout the whole exercise, you’ll be less likely to lose form and need to break up the reps.

Watch the video below and try it to see how it goes.

Butterfly C2B: ______________________________________________________ • Keep the body long with no break in the knees or feet for efficiency • Think about making contact with the bar on the way down instead of on the way up in order to keep maintain the fluidity of the movement • Maintain an active shoulder at the bottom. You should never lose tension at any point. • Requires a more aggressive Hollow and Arch position than a butterfly pull-up. If it helps try and exaggerate the positions while keeping tension. _______________________________________________________ #crossfit #fitness #cfgymnastics #gymnastics #cfgcoach #gymgypsy @crossfitgames @cfgymnastics @crossfit @karhustrength @crossfittraining

A post shared by Jessica Estrada (@estradaflys) on Nov 15, 2017 at 1:15pm PST

Main image: Camille Leblanc-Bazinet/Facebook