Strict Pull Up vs Kipping Pull Up: Pros and Cons of Each Technique

The pull-up is a classic exercise that targets numerous muscle groups, including your back, biceps, and shoulders. It’s a versatile move that can be modified to suit different fitness levels. But when it comes to pull-ups, there are two main variations: strict pull-ups and kipping pull-ups. So, which one is right for you? Let’s delve into the differences between these two variations, their pros and cons, and how to choose the best one for your fitness goals.

Understanding the Differences: Strict vs. Kipping

The fundamental difference between strict and kipping pull-ups lies in the movement pattern and the use of momentum.

Strict Pull-Ups:

• Movement: In a strict pull-up, you use only your upper body strength to pull yourself up. Your body remains relatively still, with minimal swinging or momentum.
• Focus: The primary focus is on controlled, deliberate movement, emphasizing strength and muscular endurance.
• Muscles Worked: Strict pull-ups primarily target the latissimus dorsi (lats), biceps, and forearms. They also engage the trapezius, rhomboids, and deltoids.

Kipping Pull-Ups:

• Movement: Kipping pull-ups involve a swinging motion, using momentum from your legs and torso to help you complete the pull-up.
• Focus: Kipping pull-ups emphasize power and explosiveness, allowing you to complete more reps in a shorter time.
• Muscles Worked: While kipping pull-ups still engage the same muscle groups as strict pull-ups, the emphasis shifts slightly. They tend to engage the core muscles more due to the swinging motion.

The Pros and Cons of Strict Pull-Ups

Pros:

• Increased Strength: Strict pull-ups are a great way to build pure upper body strength. By relying solely on muscle power, you’ll develop greater strength in your lats, biceps, and shoulders.
• Improved Body Control: The controlled movement of strict pull-ups helps you develop better body awareness and control, which can translate to other exercises.
• Safer for Beginners: Strict pull-ups are generally considered safer for beginners, as they reduce the risk of injury from uncontrolled swinging.

Cons:

• Fewer Reps: You’ll likely be able to complete fewer reps with strict pull-ups compared to kipping pull-ups, as you’re relying entirely on strength.
• More Time-Consuming: Due to the slower, controlled movement, strict pull-ups can take longer to complete.

The Pros and Cons of Kipping Pull-Ups

Pros:

• More Reps: Kipping pull-ups allow you to complete more repetitions, which can be beneficial for building endurance and increasing your work capacity.
• Time-Efficient: The faster movement pattern makes kipping pull-ups more time-efficient, allowing you to complete workouts quicker.
• Enhanced Explosiveness: The swinging motion of kipping pull-ups can help improve your explosiveness and power output.

Cons:

• Less Strength Development: Kipping pull-ups rely more on momentum than pure strength, which can result in less strength development in your upper body.
• Increased Risk of Injury: The swinging motion can put stress on your joints, increasing the risk of injury if not performed correctly.
• Technique-Dependent: Mastering the kipping technique requires proper form and practice, which can take time and effort.

Choosing the Right Pull-Up for You

The best pull-up for you depends on your fitness goals and experience level.

Strict Pull-Ups:

• Ideal for: Beginners, those focusing on strength development, and those who prioritize controlled movement.
• Consider strict pull-ups if you:
• Want to build pure upper body strength.
• Prioritize form and technique over reps.
• Are new to pull-ups.

Kipping Pull-Ups:

• Ideal for: Experienced lifters, those focusing on endurance and work capacity, and those who want to increase their reps.
• Consider kipping pull-ups if you:
• Want to complete more reps in a shorter time.
• Are comfortable with swinging movements.
• Want to improve your power and explosiveness.

Mastering the Technique

Regardless of which type of pull-up you choose, proper technique is crucial for safety and effectiveness.

Strict Pull-Ups:

• Grip: Use an overhand grip, slightly wider than shoulder-width apart.
• Starting Position: Hang from the bar with your arms fully extended and your body straight.
• Pull-Up: Pull yourself up until your chin clears the bar.
• Lowering: Slowly lower yourself back down to the starting position.

Kipping Pull-Ups:

• Grip: Use an overhand grip, slightly wider than shoulder-width apart.
• Starting Position: Hang from the bar with your arms fully extended and your body straight.
• Swing: Initiate a swing by driving your hips forward and then back, using momentum to propel your body upward.
• Pull-Up: As you swing upward, pull yourself up until your chin clears the bar.
• Lowering: Lower yourself back down to the starting position, maintaining control throughout the movement.

Progressing Your Pull-Ups

• Assisted Pull-Ups: If you can’t complete a full pull-up, start with assisted pull-ups using a resistance band or a pull-up machine.
• Negative Pull-Ups: Focus on the lowering phase of the pull-up by starting at the top position and slowly lowering yourself down.
• Partial Pull-Ups: Start by pulling yourself up halfway, focusing on building strength in the initial phase of the pull-up.

Variations for Advanced Lifters

Once you’ve mastered the basic pull-up variations, you can explore more challenging options:

• Muscle-Ups: A combination of a pull-up and a dip, requiring significant strength and coordination.
• Archer Pull-Ups: An advanced variation where you pull yourself up with one arm while keeping the other extended.
• Weighted Pull-Ups: Adding weight to your pull-ups increases the challenge and promotes muscle growth.

The Verdict: It’s Up to You!

Both strict and kipping pull-ups offer unique benefits and challenges. Ultimately, the best option for you depends on your individual goals and fitness level. If you’re looking to build pure strength and prioritize form, strict pull-ups are the way to go. If you’re seeking to increase your reps and work capacity, kipping pull-ups can be an effective choice. Remember to prioritize proper technique and gradually progress your training to avoid injury and maximize your results.

What People Want to Know

Q: Can I switch between strict and kipping pull-ups during a workout?

A: Absolutely! You can incorporate both types of pull-ups into your workout routine. For example, you could do a set of strict pull-ups followed by a set of kipping pull-ups.

Q: How many pull-ups should I aim for?

A: The number of pull-ups you can complete depends on your fitness level. A good starting goal is to aim for 3-5 strict pull-ups or 8-10 kipping pull-ups. As you get stronger, you can gradually increase the number of reps.

Q: What if I can’t do a single pull-up?

A: Don’t worry, it’s common to struggle with pull-ups initially. Start with assisted pull-ups, negative pull-ups, or partial pull-ups to build strength and work your way up to a full pull-up.

Q: Are there any exercises I can do to improve my pull-up performance?

A: Yes! Exercises like rows, lat pulldowns, and bicep curls can help strengthen the muscles involved in pull-ups. Incorporating these exercises into your routine can make it easier to progress with pull-ups.

Q: Should I focus on strict pull-ups or kipping pull-ups for CrossFit?

A: For CrossFit, both strict and kipping pull-ups are important. Strict pull-ups are often used in strength-focused workouts, while kipping pull-ups are common in high-intensity, metabolic conditioning workouts.