By Coach Nolan


You set the goal to perform your first strict pull-up.

You do all the high pulls, progressions and negatives to build up the strength.

And then, down the line after all your hard work, BOOM, that elusive strict pull up is finally yours!

Naturally, as athletes, we’re always looking to push to highest our potential, so now we’re wondering “what comes next?”

The kipping pull-up of course!



The kipping pull-up is incredible; it’s the 100 meter sprint for your arms. However, it also demands a lot of our bodies.

It places a tremendous amount of stress on the flexibility of our shoulders and requires full body strength and control.

When done correctly and safely, it’s efficient and powerful.

But what things should we be checking off before we introduce our body to the kipping pull-up?



When an athlete asks about doing kipping pull-ups, I always ask how many strict pull-ups they can do UNBROKEN.

Being able to do 4-5 strict pull-ups unbroken shows that an athlete has the strength to perform the kipping movement as well as maintain stability and control throughout the kip.

Next, can you comfortably perform kipping swings?

Kipping demands a lot of the shoulder and core.

Before we start swinging on the rig and putting demand on the shoulder joint, it’s important to make sure it’s a pain free movement and that we can control our swing through the use of the midline and shoulders working in unison.

A great way to practice the kipping motion is by performing hollow holds and superman holds off the floor. Try working through a Tabata of those two holds to test yourself (Tabata = 8 rounds of :20 on/:10 off).



From this point on, it’s practice and repetition.

Before applying the kipping pull-up in volume, practice it outside the stress of class!

Our skills are put to the test under stress, so perfect that skill beforehand in a lower stress environment such as open gym or by working with a coach one-on-one.