Is Your Ego Building Injuries?

Guest Post for RXBound 

by Mark Wood

Recently we “banned” Kipping pull-ups at our gym. I wanted to explain my reasoning, how I implemented it, and how some of our clients went from zero to 6 strict pull-ups and more in a month.

First, I want to stress how complex the shoulder is. This is a structure that consists of 3 bones, 4 joints, 13 muscles that articulate the shoulder in a number of ways. Just looking at these different movements and breaking them down is a number of articles is in itself fascinating. 

I am assuming you are here because you are either a coach who cares about their clientele or an athlete who cares about yourself, let me tell you that either way, you need to at least have a basic understanding of how you are built first. The shoulder deserves your attention and your care before you go smashing it with 100 pull-ups for time. Elite times may seem cool, but injuries aren’t. The high impact of kipping, the extreme range of motion and the generally high reps can literally destroy a shoulder.  

By building the muscles, ligaments, and tendons around the shoulder you can expect a stronger shoulder girdle, faster WOD times (seriously, strict pull ups make your kipping 100 times better), and your back will look thick and strong. Yeah right you’re just doing it for the performance(!)

I see a place for kipping, I really do and I don’t think CrossFitters should totally abandon it. However I do think it should be reduced, and by a lot!

PRO’S and CON’S OF KIPPING

Pro's:

• ·      Increased power output (more work done in less time)
• ·      More efficient
• ·      Quicker than strict (generally)

All this is pretty good! A strong kipping pull-up leads to stronger and faster WOD times, which for the competitive CrossFit athlete is a must!

Con's:

• ·      Don’t develop as much strength
• ·      Potential for injury

WHAT ARE YOU TRAINING FOR?

I would say in 95% of cases, new CrossFitters have no intention of competing. Instead, they want to lose weight, get fit and be stronger in general. As a coach it’s my job to do what I can to help each individual attain those goals. The non-competitor has no place kipping. Well, at least not initially. In fact, if they cannot perform 7-10 strict pull-ups they shouldn’t even be attempting a kip. Why? They are here with you to get stronger, training to avoid injuries, and strengthening their bodies. Now while a fast “Fran” time is a goal for most of us after a few months of CrossFit... 

the lust for speed shouldn’t overshadow the need for increased strength.

WHEN TO KIP

Like I said, I haven’t completely banned kipping at my own CrossFit gym. I’d just say that about 85% of the time we do strict pull-ups. It’s important to remember that this is CrossFit and for the purpose of the sport aspect of it, we still work on kipping during benchmark WODs. Now if someone came to me without any strict reps and asked if I could show them to kip my answer would be “show me 7 strict pull-ups and I’ll show you how to kip.” If this person doesn’t possess the strength to do a pull-up, I will guide them on their way to increasing both their strength and their ability to pull themselves above the bar. I do so by doing the following:

• ·      Volume training: every minute on the minute for 20 minutes perform 2-6 strict pull-ups
• ·      Learn how to switch on and activate the lats from a dead hang from the bar
• ·      Ring rows
• ·      Barbell/Pendlay Rows
• ·      Bands or even better, spotting
• ·      Foot-assisted rope climbs
• ·      Guess what, even curls can help… Did I just say that?
• ·      Reduce the number in the WOD’s. In other words, don’t give the new athlete 100 pull ups and expect them to feel awesome when they beat themselves up to do it. It’s not heroic to be too sore to move the next day
• ·      Mobility. You would be shocked at the amount of injuries out there, signified when one cannot even straighten their arms out overhead
• ·      Greasing the groove. Every time you pass the pull up bar give it 4 reps

In fact, by implementing these rules we have seen some of our own members who struggled at first even to even kip one rep get 3 or more strict pull ups. And, more of them are getting there just as fast.

If you are competitive then you need to practice the kip or the butterfly or whatever you choose to do because you can bet your bottom dollar that everyone else will be doing these in competition. However, (and this includes everyone), the majority of your training should be strict.

So, start replacing your kipping pull-ups with strict pull-ups and start reaping the benefits of stronger lats, more stable joints, and faster WOD times.

            More about Mark Wood:                

Bachelor of Human Movement Science (Exercise Science), Crossfit Level 1, Australian Weightlifting Federation Level 1, AKBL Level 1, CrossFit Gymnastics, CrossFit Border Owner/Head Coach · Tweed Heads, New South Wales