Kipping is something that is common in CrossFit. Unfortunately, good kipping is not as common. At Ktown, we strive to make sure that you are kipping well – keeping your arms long and finding the “hollow” position before explosively opening your hips and pulling your chin over the bar. However, we want to you to strive to be even better.
A very common movement fault I have noticed at Ktown is the “broken” back swing when we kip both pull ups and muscle ups. To that end, many of you have probably heard me yelling something like “stay tight on the back swing,” “legs straight,” “feet together,” or some other iteration/combination of the same message. This blog post is going to attempt to answer what you are all probably thinking, when I say those things: “What the hell is he talking about?”
Why is the back swing so important?
The back swing is essentially the start of the kip. It is the portion of the movement where we load our body with the tension that we will carry through the rest of the kip. If we are able to keep more tension throughout the movement, we are able to exert more force when that tension is released.
What are we looking for in a good back swing?
- Shoulders open, elbows locked out
- Neutral head
- Rib cage locked down, abs engaged
- Open hips
- Quads flexed and butt tight
- Legs together and toes pointed
Essentially, a good back swing looks the same as a solid superman position. If you are unsure of whether your kip is correct, ask a coach. Also, make sure you are utilizing the goat work time on Thursdays to hone in your technique.