Kipping pull-ups, or Chinese pull-ups as I refer to them (as for many years this exercise has been a staple exercise in the Chinese developmental program for their young ones), are useful tool for easily increasing total amount of repetitions as well as developing elasticity in the shoulder girdle. They are also beneficial is developing a sense of rhythm and coordination. But most importantly, Chinese Pullups are an important initial first step in preparing the shoulder girdle to safely handle the stresses involved with high level plyometric-type elements. For example during a giant on the still rings, the shoulders will be exposed to forces of 7-10 times bodyweight in a micro-burst at the bottom-most portion of the swing :shock:.
Someone who already understands the mechanics of the movement can start from a hang, however I have found that it is usually easiest for beginners to begin from the top of the pull-up. To get the most benefit from a kipping motion on pull-ups I recommend utilizing the following technique:
1) Begin from a static hold at the top of the pull-up.
2) Drop as quickly as possible to the bottom of the pull-up. While the body is dropping press the shoulders (feel the arm pits STRETCH) forward and the hips backward. This will result in the body somewhat resembling a stretched out letter C with the hands on the bar, the shoulders slightly in front of the hands and the hips slightly behind the hands.
3) Bounce powerfully out of the bottom position. Use the momentum from the bounce to propel yourself back up to the bar, strongly reversing your body position on the way up. Do not attempt to stop precisely at the top of the bar, but allow the body to go as high as it wishes. Your may find that your hands are also hopping slightly off the bar at the top if your kip has been explosive enough. Finish with hands on the bar, shoulders slightly behind the hands and the hips slightly in front of the hands.
4) Do not pause at the top, but immediately use your speed and momentum to bounce down into another repetition.
5) This movement is self regulating. If you are not using the swing of the hips and shoulders in coordination the movement will become awkward and out of control and you will be unable to proceed to the next repetition.
6) Pay close attention to your hands. Several high rep sets of these can result in some spectacular blisters if you are not used to this kind of work.
If you find that the descent into the Chinese Pull-up is too powerful for you to comfortably handle, I would recommend that you simply spend some time practicing hanging tap swings. For practical fitness purposes, the hanging tap swing will be the portion of the Chinese Pullup where the body alternates powerfully between an arch and a hollow position. Begin a turn by slowly moving between the two positions and then gradually increasing the speed and power of the position reversals as the set progresses. Remember to focus on full extension of the shoulder girdle during each of the positions. If you find that you are swinging back and forth like a pendulum, rather than remaining relatively stationary; you are under-extending one side of the hanging tap swing in comparison to the other. Stop the set and begin again.
A favorite giant set of mine (all performed without coming off of the bar) is to perform deadhang pull-ups, immediately followed by Chinese Pull-ups and finishing with hanging tap swings. This would all constitute one set. An interesting variation to include in this giant set is to perform it while only hanging by the fingers with an open hand and no thumb on the bar 8).
Do not overindulge on Chinese Pullups; especially initially. The plyometric at the bottom of the movement, combined with the extended ROM can quickly exceed the current physical capacity of the new trainee. However included in prudent doses into your conditioning, Chinese Pull-ups will have a dramatic effect on your pulling and shoulder girdle strength.
Yours in Fitness,
Coach Sommer
