CrossFitMobJournal:
For most of us when
we attempt a new movement such as a pull up we have the question "should I
build muscle to do a strict pull up or should I learn to do a kipping pull
up?". The answer varies with the athletes goal in mind. Lets say your goal
might be just to get a pull up. Then the kipping version can be the way to go
since it requires less isolated muscle strength and can be learned relatively
fast.
The kipping pull up
requires the body to have sufficient strength in the forearms for grip, the
rotator cuff for the transition between the forward and backward swings, and
the lat dorsi that creates the downward pull. This version requires adequate
technique and full body power to create the swing. The strict pull up only
requires muscular strength in the biceps, lat dorsi, and the forearms to take
yourself from the hang to the bar.
From an energy
standpoint the kipping version will tax our body less thus allowing ourselves
to do more reps. Since we are using our whole body to move through the
exercise, we are distributing our energy expenditure throughout our body. The
opposite can be said for the strict since it requires full muscular isolated
strength. If you may be doing a WOD the kipping version can most likely be the
way to go. This will accomplish the most work in the amount of time allotted.
If we were to look
at an estimated duration in which a beginner will train for optimal strength
regarding a strict movement. It can take weeks to even months to accomplish.
Keep in mind that the time will vary with every individual. Ideally for most
athletes it is recommended to build a sufficient amount of strength to reduce
the likelihood of an injury, but it is just as important to practice the
techniques available. We always recommend to ask your coach to find out which
technique is best to focus on which will improve your fitness.
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