If you’re going to tackle the chest-to-bar pull-ups for 19.5 by kipping instead of going butterfly, Jess Estrada, the HQ gymnastics coach, has some helpful hints.

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19.5 Kipping Chest to Bar Tips: _______________________________________________________ The Key to the Chest to Bar Pull-up is body positioning. ••• 1. You must maintain the hollow position all the way through the top of the movement and on the descent into the next rep before hitting the arch. Often times I see athletes transition to the arch position at the top of the pull causing them to lose tension and strength to finish the movement. 2. Once the chin clears the bar the pull then becomes a push down on the bar. This allows the elbows to track back and the chest make contact with the bar. This can only happen if the body is in the hollow position. 3. During the descent (the push away), the body has to maintain hollow position. If you drop the shoulders back during the push away, it will cause the hips to come under the bar and create too much momentum. This is where athletes struggle to connect reps. ••• #cfgcoach #cfgymnastics #crossfit #c2b #chesttobar @cfgymnastics @crossfitgames @karhustrength @crossfit @crossfittraining

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Here are the key takeaways.

  1. Maintain the hollow position all the way through the top of the movement and on the descent into the next rep.
  2. Once the chin clears the bar, the pull then becomes a push down on the bar.
  3. During the descent (the push away), the body has to maintain a hollow position.

Main image: Jess Estrada/Instagram