Here’s what you need to know…
- No exercise is more divisive than the kipping pull-up and its “butterfly” cousin.
- A kipping pull-up is to the strict pull-up what the push press is to the strict overhead press.
- If you can’t perform strict pull-ups, you should not be kipping.
- If your main goal is to build muscle, kipping pull-ups alone won’t do it for you.
- Kipping can be used for hypertrophy however. Do strict pull-ups first then squeeze out a few extra reps using a proper kip.
- The butterfly kip isn’t necessary to learn unless you’re a CrossFit competitor and it works better for you. If any pull-up variation is going to cause an injury, it’s the butterfly.
Kipping: Legit Exercise or Circus Act?
Want to start an augment? Just bring up the topic of kipping pull-ups. Want to cause a fist fight? Expand the conversation to butterfly kipping pull-ups.
On one side you have traditional strength athletes and bodybuilders. On the other, CrossFitters. Let’s bridge the gap and objectively discuss the pros and cons of kipping. Read More…