Are CrossFit (Kipping) Pull Ups Really That Bad ?

CrossFit Pull Ups (kipping Pull Ups)

Zero Zero Zero people often make jokes about this kind of crossfit pull ups or you can say kipping pull ups because they look kind of strange on the first view. 
But are they really that bad or offered a some benefits that straight pull ups don't have?

Today we will compare kipping (crossfit) pull up and Strict Pull Ups and talk about the pros and cons of each variation.

Strict Pull Ups

First we take an eye on the strict pull ups this strict pull up is a strength based exercise in which the purpose is to maximally contract the muscles without using any kind of momentum.

There are different variation when it comes to strict pull ups like the Hollow Body Pull Up and Arch Back Pull Up but they have one thing in common. You don't swing and You don't kick.

Kipping Pull Ups (CrossFit Pull Ups)

Now let's take a look at the Kipping Pull Up and Butterfly Pull Up both style are built on same two fundamental position the hollow body and the arch back position. 
The difference is the movement rhythm that changes when executing the two styles.

When you do Kipping Pull Up you arch pull to the bar in the hollow body position to push away front the bar in the hollow body position and arch again.

When you do Butterfly Pull Up you arch pull to the bar in the hollow body position go down the bar in an arch position and repeat.

Pros And Cons Of Pull Ups

So, What are the pros & cons for each movement.

The Strict Pull Up is King when it comes to building muscles and strength strict pull ups will emphasize muscle tension through the complete range of the motion. 

✔️ Constant Muscle Tension
✔️ Strength Development
✔️ Less Risk of Injury
✔️ Easier Technique

While Kipping Pull Up have a tendency to decrease the amount of strength need to complete the movement because of the kipping motion.

Strict Pull Up are also best when you are a beginner even if they are harder in terms of strengths and the kipping one. 

The reason for that is that all kinds of kipping pull ups are more challenging when it comes to the technique and they have a much higher risk of injury.

❌ Momentum Focused Movement
❌ Less muscle tensions
❌ Higher risk of Injury
❌ Complex technique

So, before you think of trying keeping pull up (crossfit pull ups) start with the strict version and build a basic strength first.

If you can't do a proper pull up yet just choose an easier version like Negative Pull Up or Band Assisted Pull Ups until you are able to do more.