Looking to shave seconds of your Fran time? In the context of CrossFit, Kipping Pull Ups are described as an effective movement to increase cycling time, thus allowing more work to be done in a shorter amount of time.

Keys to improving your Kipping Pull Up:

1. Maintaining hollow body position;

2. Controlling the kip with your upper body, not the hips; and

3. Development of foundational strength through the strict pull up.

Three great videos around the positioning and movement of the Kipping Pull Up featuring Level 1 Seminar Staff Cherie Chan, Gymnastics specialist Jeff Tucker and Movement specialist Kelly Starrett.

Video 1 – A Kipping Pull Up Instructional

Key Take Aways

  • Understand and feel the hollow body position
  • Generate power from our hips

Watch Now:

Video 2 – Jeff Tucker and The Kipping Pull Up

Key Take Aways

  • Initiate and control momentum of the kip using the upper body
  • No broken hips and no broken knees
  • Avoid a violent hip drive

Watch Now: 

Video 3 – Kelly Starrett and Carl Paoli

Key Take Aways

  • Establish a good position
  • Feet forward and back
  • Squeeze feet to control centre of gravity

Watch Now: 


While Kipping Pull Ups are great to improve overall power output, they should not be a substitute for strict or weighted pull ups. Do not use kipping pull ups as a progression towards strict pull ups. The foundation of strength and the pull up will always be the strict pull up.