Learning how to do a kipping chin up properly is an important part of CrossFit workouts. Many people use this method to help them get through the workouts faster. Your heart rate needs to remain high during your workouts. That is why people use the kipping chin up. This version of a chin up works out different muscle groups, relieves tension on the back, and allows you to get more chin ups done in a shorter amount of time.
Your form is very important no matter what type of exercise you’re doing. But form becomes even more important in exercises that require specific movements. For example, you can’t even do a kipping chin up unless you do it properly. You could do squats with the wrong form and not even know it. But you simply can’t do a kipping chin up unless your form is spot on. That is why it is important to learn how to do a kipping chin up properly. You can toss this exercise into your HIIT, CrossFit workouts, or just to improve stamina while on the bar. Kipping chin ups should not replace strict chin ups. In fact, you should master the strict chin up before even attempting to do a kipping chin up. You could even do strict chin ups until you can’t anymore. Then, switch to kipping chin ups to go that extra mile on the bar.
The kipping chin up got its start in the world of gymnastics. That will come into play with your starting position and your grip. First, stand under the bar and raise your hands so they are just outside your shoulders. Jump up to grip the bar with your thumbs wrapped around the bar in a “gymnastics hook grip”. You want to be able to grip the bar as tight as possible since you will be throwing your body around a bit. This is your starting position.
Use your arms to push down and away from the bar. This will make your body go backward. You will need to resist the urge to lift your legs. This is important when learning how to do a kipping chin up properly. The goal is to use your shoulders and your core to help control your movements. That is what we will be working out with this exercise.
Your body has swung backward and it is time to get the swing in motion. Relax your arms a bit while keeping your legs straight and your toes pointed downward. Your body should start to swing forward. Swing into that movement by arching your back forward and pulling yourself forward. Your legs should now be going backward and your toes should be pointed. You can practice this movement or get an idea of what it should look like by laying face down on the ground. Point your feet down, raise your arms straight up, and then bend your back so your feet and hands lift off the ground. That is what you’re going for.
You can now swing your feet forward and push your butt backward so that your momentum almost pulls you up the entire way. Learning how to do a kipping chin up properly is almost finished, you just need to pop your hips. You will feel a moment of weightlessness right about now. That is the exact moment you want to pull yourself up the rest of the way. You will also want to push yourself away from the bar on your way down so that you can easily move back into the starting position and keep the momentum going. The goal is to never let the momentum die until you’re finished.