If the Strict Pull Ups are for so many benefits why people even do the Kipping Version ?
The Answer is Efficiency put simply you can do the more pull ups when kipping then doing strict ones.
As we compare all the key point and pros & cons.
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This is important for Competitions like CrossFit Games Competition or any other in which you have to do many reps as possible.
If the rules only say that you have to extend your arms and bring the chin over the bar. It's understandable that people will try to make this movement more efficient so, that they can get a better score.
Of course this makes no sense in many points like
- Health
- Strength
- Muscle development
But competitive sport is and always was about Higher, Faster and Further.
A huge downside of kipping it that it's much more likely to cause excessive strain and injury to muscles and connective tissue.
⚠️ Higher Risk Of Short Or Long Term Injuries
Stabilizing your body on the way down when doing a pull up with momentum is much harder as when you do it strict especially when you combine the kipping movement with an excessive arch in your lower back and huge range of motion in your shoulder joints.
Kipping in general demands greater joints Stability, Mobility, Flexibility and Control as strict movement. If you can't control the movement in every rep you can easily create shoulder elbow and lower back injuries.
So, what's the conclusion?
If your goal is to increase strength build up muscle mass and minimize the risk of injury as much as possible.
Stick to Strict Pull Ups the same counts for all beginner out there.
If you want to compete and your have to do kipping pull ups be sure to optimize the technique and work on your mobility and flexibility. Basic Flexibility And Mobility Guide
If you want to increase the amount of strict pull ups you can train with this guide. Increase Your Pull Ups In 4 Weeks It helps you to get stronger and prepare your connective tissue at the same time.
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