Kipping pull-up
/ ˈkɪpɪŋ ˈpʊl ʌp / · noun
Also: kip pull-up, butterfly pull-up (variant)
A pull-up variant in which the athlete uses a coordinated hip and leg drive (the "kip") to generate vertical momentum that assists the arm pull. Compared with a strict pull-up, the kipping version recruits more total musculature, completes the rep faster, and allows higher unbroken volume under fatigue. It is the standard pull-up in CrossFit and one of the prerequisite movement patterns for the bar muscle-up.
Movement standard
For a rep to count under standard CrossFit rules: the arms are fully extended at the bottom (no bent elbows at the start of the next rep) and the chin clears the bar at the top. The athlete may use any kip pattern as long as both endpoints are met. The "butterfly" variant is a faster cyclical kip used by elite athletes: same standard, different rhythm.
Mechanics
The kip swings the body between two opposing positions:
- Hollow position (front of swing): ribcage tucked, glutes squeezed, legs slightly forward of the bar. The body forms a shallow concave shape.
- Arch position (back of swing): chest pressed forward, glutes squeezed, legs swept slightly behind the bar. The body forms a shallow convex shape.
The transition from arch to hollow is what generates the upward drive. As the legs swing forward and the hips snap up, the body launches toward the bar. The arms then complete the pull by drawing the chin over.
Common mistakes
- Reverse kip (heels back at the top): happens when the athlete pulls with the arms before the kip drives the body up. The legs end up behind, and the next rep loses rhythm. Cue the hips up, not the chin up.
- Pulling early: arms bend before the hips drive. Robs the kip of its leverage and turns the rep into a strict pull-up with a wasted swing.
- Loose midline: sagging through the hollow or arching past neutral. Without trunk tension, the kip's energy bleeds into the lower back instead of the bar.
- Going unbroken too early: kipping pull-ups under fatigue cost more per rep than strict ones because of the swing setup. Planned breaks beat heroic unbroken attempts in workouts above 30 reps.
Programming
The accepted progression in the CrossFit Level 1 framework: strict pull-up strength comes first, then kip mechanics layered on. Athletes who skip the strict-strength step tend to develop shoulder issues from repeating a movement they cannot decelerate.
- Foundation: 5 sets of 5 strict pull-ups, weighted as needed. Continues throughout the training year.
- Skill work: 4–6 sets of 5–10 kips on the bar (no pulling), focused on hollow-arch position.
- Capacity: EMOM 7–12 kipping pull-ups for 8–10 minutes. Builds the unbroken capacity needed for Open workouts.
- Open prep: the Open often requires 30+ kipping pull-ups in a single segment. Athletes who can string 15+ at race pace clear the cut to the next round.
Equipment notes
A standard pull-up bar at a height that allows full arm extension without the feet touching the floor. Gymnastics chalk reduces friction failure on high-rep sets. Wrist wraps are common with athletes who want a tighter grip but are not required. Hand-tear is the limiting factor for many athletes during long workouts; rotating the grip pattern (regular grip vs. false grip) and managing chalk can extend the working set.
Sources
- CrossFit Level 1 Training Guide
- CrossFit Open Movement Standards
- Essentials of Strength Training and Conditioning, 4th ed.