{"id":28144,"date":"2011-09-29T12:48:45","date_gmt":"2011-09-29T17:48:45","guid":{"rendered":"http:\/\/news.swimmingworldmagazine.com\/uncategorized\/2011\/09\/dryland-tip-crossfit-kipping-pull-up\/"},"modified":"2014-07-28T23:46:20","modified_gmt":"2014-07-29T06:46:20","slug":"dryland-tip-crossfit-kipping-pull-up","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryland-tip-crossfit-kipping-pull-up\/","title":{"rendered":"Dryland Tip: CrossFit Kipping Pull-Up"},"content":{"rendered":"

By G. John Mullen of SwimmingScience.net<\/a> and CenterofOptimalRestoration.com<\/a>, Swimming World correspondent<\/i><\/p>\n

SANTA CLARA, California, September 29. G. John Mullen, one of Swimming World's<\/i> dryland correspondents, is back with another dryland training tip video that focuses on CrossFit Kipping Pull-Ups<\/i>, which help strengthen the stabilizing muscles as part of a pull-up. <\/p>\n

Purpose:<\/b> A swimming-specific speed-strength exercise to improve short axis strokes. Similar to a breast pull-out or butterfly catch, the CrossFit Kipping Pull-up utilizes momentum and undulation to transfer force through the feet, hips, chest and the arms. <\/p>\n

Directions:<\/b> Grab a pull-up bar with adequate leg room. Hold onto the bar with your shoulder blades down and back (retracted position). Initiate momentum by quickly moving your chest forward and backward. Once speed is obtained, perform a strong knee extension snapping your legs forward directly after your move your chest forward. This will drive your hips forward (similar to an undulation) transferring strength through your arms to perform a pull-up. Begin with one at a time and progress to multiple in a row for a set duration (20-30 seconds).<\/p>\n