Gymnastics skill / strength day:
Pull Up – Strict / Kipping / Butterfly
The pull up is one of the classic CrossFit Excercises. There are so many different ways to perform a pull up – strict, weighted, kipping, butterfly, over grip, under grip, mix grip, single arm, wide, narrow and the list go on…)
So which is better you ask? Which one should I use? Well it depends on the purpose you’re gonna use your pull up for. You can do pull ups to develop strength (strict or weighted) and you can use pull ups as a metabolic conditioning piece (FRAN). They both have their place and they are both important.
Strength and skill comes before momentum and intensity. Now I know you all want a butterfly pull up, and why wouldn’t you!? They are fast, they’re sexy and Rich Fronning does them. The thing is, they are also hugely demanding on the shoulder joint… If you apply the amount of force produced by a butterfly or even a kipping pull up to a shoulder that is not strong enough to carry the force it will only be a matter of time before your shoulder explodes.
So here is the plan:
1) Develop your strict pull up
- When I say develop your strict pull up I’m not just talking about brute strength. Develop the skill of the pull up. Learn to do them in the hollow body position with strong externally rotated and active shoulders. As a general guide, do not move on to the kipping pull up until you can do 3-5 beautiful strict pull ups.
- How do I work on my strict pull up if I cant do one? The answer is not necessarily to grab a resistance band as you might have thought. The problem with the band is that it helps us most when we need it the least (at the bottom of the pull) and it doesn’t help us when we need it most! (at that final little bit of range at the top). The better option is to grab a partner and get them to spot you through the ‘sticky’ part of your pull up. They dont push you up to the bar but simply assist you gently just so tat you can keep moving while you continue to do majority of the work. Doing ‘negative’ (esentric) pull ups will also help immensely in your pull up development. Grab a box and start with your chin above the bar, take your feet off the box and see if you can slowly lower yourself down for 5-10 seconds. Esentric loading is certainly not encouraged as a daily practice as it places a large strain on muscle but if used appropriately 1-2 times a week can be very effective!
2) Move on to the kipping pull up
The kipping pull up is not simply a aggressive kick with the feet like you sometimes see it. In fact it starts with a push and pull movement at the shoulder. Dont fall into the trap of kicking and thrusting with the feet and hips leaving your deactivated shoulders to come along for the ride. Let your shoulders stay in control. If you think about pushing and pulling from the shoulder you are far more likely to keep them in a strong position and if they are the prime mover and in control they will tell you when they have done enough and you’ll be able to respond by jumping down. Of course the hip drive plays a very important role and you need to develop this once the shoulder push pull is established. As a general rule, work up to 15-25 kipping pull ups without feeling like your arms are going to rip out of your shoulder joints before even thinking about learning the butterfly.
3) The butterfly pull up
Finally you can move on to the butterfly. No one says it better than Carl Paoli so watch this
Conditioning:
Run 800m
3 rounds of-
12 Ring Dips
8 Strict Pull-ups
Run 800m
For time.