This program is designed to help you get that first kipping pull up!

In order to begin this program, you should be able to do 20 second bar hang and a 5 second chin over bar hold. All you will need for equipment is is a pull up bar and optional gymnastics bands, rings/TRX, and box.

The program sessions are 10-15 minutes and must be done 3x’s per week for 6-8 weeks total.

Simply pick 3 days that are not back to back and add ONE of the three sessions in each of those days per week. For example, Session 1 on Monday, Session 2 on Wednesday, and Session 3 on Friday.

The idea is to work this in for 6 weeks, but you can keep it going as long as you need until you build up to strong kipping pull ups. Consistency is more important than volume - so make sure you are consistently adding these into your normal training!

Getting those first kipping pull ups is a combination of BOTH strength and skill. Oftentimes, someone is strong enough - but their timing is off! Other times - the timing is great, but you just need a little more upper body strength. This program will help you develop both!

What happens when pull ups come up in a workout and I’m still working on these progressions?

We encourage you to practice the kipping motion and rotate which scale you choose!

Sometimes you should do jumping/banded with a kipping motion and timing. Sometimes it is still optimal to choose ring rows, especially as they can help increase your pull strength and stamina! DON'T GET TRAPPED ONLY USING ONE TYPE OF SCALE!

NEED GYMNASTICS BANDS???

Rep Fitness has you covered!

The most common bands for things like tricep press downs etc will be the thinner ones! We recommend getting a few bands like these as they are great to have for lots of gymnastic scales. From push ups to ring dips, pull ups to muscle ups! Head over to our Member Discounts page for exclusive discounts for being a part of Street Parking!

SESSION

5 Sets Of The Complex:

• 5 Kip Swing (complete stop and come off of the bar)

  +

• 4 Kip Swing with Press Down (complete stop and come off of the bar)

  +

• 3 Kip Swing with Knees Up (complete stop and come off the bar)

  —Rest 5 seconds or so between each section. Rest 30 seconds - 1 minute between sets.

5 Sets:

• 3-5 Banded Strict Pull Up

  —Rest 1 minute between sets

COACHES NOTES

—Kip Swing Complex

For the kipping swing you should start by hanging in an active position on the bar with you hands at shoulder or slightly wider than shoulder width apart. Make sure that your legs are together and straight and that your belly is tight.

The momentum that you are going to create for the kip swing comes from the shoulder. You’ll want to pull yourself through to an arch position in the front and then press against the bar to create that hollow body position in the back. As the momentum starts, you want this to be fluid making sure you’re not pausing in the front or back position. Your arms should stay straight and try to avoid over-arching in that front position by keeping the belly tight. Don’t try to initiate the momentum by swinging the legs.

For the kip swing + press down, you’ll initiate the momentum the same way with the kip swing and then press down on the bar. On the press down, you’ll want to think about pressing a little bit harder, keeping the arms straight, but getting your hips closer to the bar - this will bring you head and shoulders a little further behind the bar and start to take that horizontal momentum and bring it vertical.

In the kip swing + knee up, it’s the same thing but this time when you do that big press down you’re going to bring the knees up slightly. Be careful when you add the knees up that you don’t lose that big press down - press down and bring the knees up at the same time.

—Banded Strict Pull Up

Choose a band that allows you to get at least three reps but doing more than five would be very difficult.

After getting your foot in the band, you’ll want to make sure that you are hanging in an active position on the bar with your hands at shoulder width or slightly wider than shoulder width apart. Your legs should be straight, potentially crossed to keep that band in place with the belly tight. To initiate the pull you’re going to come slightly behind the bar and make sure that you are pulling with your elbows coming back and down keeping your shoulders aways from your ears as you pull. In that top position, pull your chin all the way over the bar and then lower under control coming to a completely open elbow and shoulder joint in the bottom of each rep.

5 Sets Of:

• 5 Leg/Band Assisted Kipping Pull Ups

5 Sets Of:

• 10 Inverted Row Rings/Band/Low Bar

Coaches Notes

—Leg/Band Assisted Kipping Pull Ups

For this movement, make sure you have a good solid grip on the bar, shoulder and elbow joints are open, and the free leg is straight and flexed at the bottom. Just like those kip swings you are going to pull yourself through keeping those arms straight and belly tight. Press against the bar to create that hollow body position and then use the assistance from the leg on the piece of equipment to jump as you pull. The set up is the same as the kip swing in session 1.

If your timing gets out of sync, remember that it’s more important that we do these correctly than that you’re just doing them. So if you need to, stop, reset, and do these as individual reps.

—Inverted Row

This is the strength portion of the session. Each set should be challenging. That means if after a few sets you have to break it up a little bit in the sets of 10, shake it out for a second, that’s totally fine. What we don’t want is you breezing through all 10 reps in every set.

In the setup for this movement, make sure that your body is at an angle that is going to be difficult for these pulls, but that you can bring yourself all the way up at the top each time. Start with you arms completely straight and body is in a straight line - shoulder, hips, knees and ankles all in line. Keep your belly tight, pull with your elbows coming back, bring your chest all the way up, and lower under control. Make sure to not overarch as you pull or that you don’t allow your butt to drop at any point during the set.

5 Sets Of:

• 7 Low Bar or Feet on Box Kipping Pull Up

  —Rest 30 sec - 1 min rest between sets

7 Sets Of:

• 1 Jump and Slow Lower + 5 Kip Swings

  —Rest 20-30 sec between sets

COACHES NOTES

—Low Bar or Feet on Box Kipping Pull Up

The idea here is to take the weight of your legs out of it so that you can really focus on the timing of the upper body in this movement. Ideally, you’ll want to choose an object that will allow you to keep your feet on it the entire time, even when your chin is over the bar.

Focus on the timing of the pull, push, and pull again. We’re not trying to use any assistance from the legs in this drill, we’re just taking the weight from your legs out of the equation. Use your upper body for this entire movement.

Make sure that your are working the technique by pulling through at the bottom of each rep and not just plopping down to a hang position and then pulling back up. These are not strict pull ups with your feet on the box, they are kipping pull ups with your feet on the box.

—JUMP AND SLOW LOWER

For the jump and slow lower we are looking for you to use your legs to assist in getting your chin over the bar. Hands should be a little wider than shoulder width apart, palms forward. Once you jump up - lower yourself as SLOWLY as you can until you are at a full hang position in the bottom. Then without letting go of the bar - jump yourself back up.

Remember - in order to get your chin over the bar for a kipping pull up, you will need both the technique and the strength. Be patient with the process and work on building both through the drills shown in the 3 sessions. On the days you feel ready to attempt to try one - go for it! Use these tips to give you the best chance for success!

After you complete the Pull Up Level 1 Extra Program, make sure to check out Level 2 and 3 to improve your pulling strength even more!

• Strict Pull Up Program

• Kipping Pull Up Stamina Program

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