#Kippings

Kipping Pull-Up Tip: It’s ALL about balance under the bar. At no point in the movement should your entire body swing to one side—you want equal balance the whole time. Watch the full clip to understand exactly what I mean because I can’t tell you how important this is to your pull-up progress! Still struggling? Comment “KIPPING HELP” below - I’d love to help you start crushing kipping pull-ups.

[AD] If your kipping pull-ups feel weak, the problem is often not your arms, it’s your hips. This floor drill teaches you how to create power by snapping the hips, not by yanking with the arms. Learn to open and close the hips fast, then transfer the same timing into your kipping chest-to-bar. When the hips drive the movement, the pull feels lighter and the height comes naturally. Want structured progressions to build powerful kipping skills? 👉 Check out the Kipping Pull-Up Program, link in bio.

WATCH THE ELBOWS 👀 ⬅️ LEFT - Straight elbows in the front of the kip = better tension + timing ➡️ RIGHT - Bent elbows = energy leak You’ll see this across all kipping 👇🏼 Toes to bar, bar muscle ups, kipping pull ups WHY? 🤔 It’s rarely an arm/pulling issue. More often, the athlete is missing range or strength in the arch / shoulders, so the elbows compensate, robbing range and wasting pulling energy Fix the source. The elbows will follow 🤌🏼 ✌🏽🤍 Coach Haz

If you have strict pull-ups but can’t hit consistent kipping pull-ups… 💪🏻It’s not a strength issue 
💥It’s a timing + technique issue

If you rush the pull, you’re losing all the power of the kip before it even has a chance to work. 

Thats why you’ll hear me say, “Be patient in the pull” “Wait for your toes to come up” “Wait for your hips to move behind the bar” You have to be patient and travel up before you try to pull in

Watch this slowed down. When I’m patient, my toes rise higher while I stay in a strong hollow. That gives me height before the pull. 👉🏻Another big piece: My chest stays upright as I pull (sternum facing forward at contact). If you lose your hollow or lat engagement, you end up laid back with your chest to the ceiling, making it harder to string reps together and get high contact.

Try this complex to improve your kipping positional awareness ➡️ Chin over bar pull-up ➡️ Chest to bar ➡️ Ribs to bar Same kip. Different finish positions. You’re learn to control timing, not just yank harder. 
Bonus: dial this in and your bar muscle-ups get way smoother too! 
 ❓Want structured gymnastics work like this Plus movement tips + video review from me? You need my 3-day Gymnastics program! Link in bio for a free week trial! #crossfitgymnastics #pullups #kippingpullups #gymnasty #onlinefitnesscoach

My formula to actually get you better at gymnastics ⬇️ 1. Strict Strength Pls don’t skip this Your strict strength is going to raise your ceiling for your kipping volume Strict pull-ups, strict HSPUs, Strict Press, Lat Pull-Downs, etc. If you focus on building strength & volume here, it will pay dividends to your kipping gymnastics Both in keeping your joints healthy & for performance 2. Skill Exposure This is what is going to help build that “it’s like riding a bike” feeling 5-10 minutes at a time - it doesn’t need to be anything crazy Pick 1 drill a day & just hammer it out I know it can be boring - but it’s necessary Don’t be the dude who’s gymnastics disappear once their heart rate gets elevated 3. Volume Tolerance Gradual progressive overload Whether it’s your own work, or scaling appropriately in a workout Just because you JUST got your first butterfly pull-up, doesn’t meant that you SHOULD do all 60 in tomorrow’s workout Scale it back - progress slowly from week to week & session to session This is the formula I use to progress my clients It works great for single sessions (Strength > Skill > Volume) & it’s a great lay-out throughout the week (Day 1 = Strength, Day 2 = Skill, Day 3 = Volume) Share this with a friend 🫶🏼

SAVE THIS if kipping HSPU are your current headache 😅🤸🏼‍♂️ If your kip feels inconsistent, you’re getting no pop, or you’re smoking your neck/arms… it’s usually a timing + position issue, not just “more grit”. This is a drill/progression you can use to clean it up and make reps feel lighter. Want me to help you fix yours? DM me “HSPU” and tell me where you struggle!

Every time I see this drill I roll my eyes in disappointment 🙄 I like to call the other drill the hip & whip, it’s far superior in everyway, give it a crack 🐅

Drill explained⬇️⬇️ If you're strong enough, but lack height & pop. Not hitting the hollow & pushing down is usually the issue. If you lose the hollow, your body turns into a loose swing. Force leaks everywhere → and you never get enough vertical height. Hitting a tight hollow fixes this It connects your hands → lats → core → hips into one rigid system so when you drive down on the bar, your body actually moves up & around the bar Simple drill to practice: 1️⃣ Jump or kip into a hollow position 2️⃣ Lock ribs down and squeeze glutes 3️⃣ Then push aggressively down on the bar Feel the difference in height instantly. Share with someone who needs this! #gymnasticsstrength #muscleup #crossfit #drill

[AD] Learn the Kipping Ring Muscle-Up from low rings Set the rings low so you can grab them, bend the knees, and place the feet slightly in front of you. Your hips stay off the floor, no sitting down. From here, jump back, let the body travel, and perform the turnover. As the legs swing backward, use that momentum to flow straight into the dip as a kipping action. This setup helps you feel the transition and support the dip, without needing full height or a big swing. A solid drill to understand timing, direction, and flow in the kipping ring muscle-up.

This is THE THING you are MISSING if your BMU is inefficient or non existent… THE KIPPING KNEE TO BAR If you can do THIS SKILL it means you understand/have: -The Kipping Mechanics -Continuous Active Pressure -Adequate Lat Strength If you cannot do this YET… Start where you can! -Knee Raise -Knee to Armpit -Knee to Elbow -Knee to Forearm -Knee to Bar! Just make sure HIPS and SHOULDERS are BEHIND the bar at the TOP 💪 📩SHARE this with someone who NEEDS a BMU! PS if you aren’t following @roogrips…you should be 😉 we have something BIG coming 😎 —————— 💪 | Follow @rxgymnasticstraining 🚨Comment “RXGSKILL” for 7 Days FREE on our SKILLS CYCLE!🚨

Most people try to start the kip by throwing their legs. 
What you actually want? Initiate from the shoulders. Think: • Shoulders open → arch • Shoulders close → hollow • Legs follow the motion (they don’t lead it) When the kip starts in the shoulders, you get: ✔️ More power ✔️ Better balance on the bar ✔️ A smoother, repeatable swing ✔️ Less wasted energy (and fewer wild donkey kicks 🫠) Want help dialing this in and building a powerful, controlled kip for pull-ups and chest to bar? Comment “KIPPING HELP” and I’ll show you how to clean it up.

Stop chasing kipping before you’re ready. Trust me, I get it… we all want to be able to do the mad shit in CrossFit because, let’s be honest, it looks fucking bad ass. But if you can’t even hit sets and reps of box pike push-ups or even normal pike push-ups (which done properly are hard 😅) then you definitely have no business trying to learn kipping handstand push-ups and just asking for trouble. Before you even think about kipping, you should be able to complete: 3 x 3–5 quality reps - Pike push-ups - Box pike push-ups The Dumbbell Z Press is a staple strength movement that should stay in your program, even once you’re doing kipping HSPU Remember 👇 Strength and control first, kip later. That’s how you train smart and earn the right to do the cool stuff.