This Video Will Show You How to Do the Kipping Pull-up Properly.
Kipped pull-ups are popular with crossfitters who get a lot of shit for them because kipping pull-ups are clearly not “real” pull-ups. But you might be surprised this is a legitimate exercise.
If you look at how people do bent-over pull-ups, it looks like they swing their body wildly up and down and do the same thing that we tell you not to do in standard pull-ups . They simply use elaborate thighs and body swings to gain momentum and reduce the effort required to pull up to the bar. Also notice that the body moves in a curve, not vertically, as in the strict pull-up.
As the video explains, make sure you control the swing with your chest and shoulders, not your legs. In addition, bent-over pull-up strength is achieved by coordinating the movements of the hips. However, incline chin-ups will not help you develop strength in the same way as strict chin-ups, but they will help you develop better coordination, timing, and strength. Just because you can do strict pull-ups does not necessarily mean that you can do bent-over pull-ups, and vice versa.
How to do pull-ups with kipping | Crossfit RVA