Ah, the endless debate continues… which is better, the kipping pullup or the strict, deadhang pullup? Also, where do we draw the line between strict, deadhang pullups and kipping pullups?

First, let’s define the two:

a) conventional pullups (aka strict, deadhang, military PT style pullups)

The strict, deadhang pullup is a bodybuilding-style pullup in which the purpose is to maximally contract the muscles of the back and arms – mostly the lats, biceps, and forearms. The rest of the body is meant to remain in enough tension to maintain a rigid structure. With the deadhang pullup, the body should not move except for those joints which are required to perform the movement itself, the elbows and shoulders. All other joints should remain relatively stationary, as they shouldn’t contribute to the force production required to execute the exercise. This is the classic exercise that people think of when they hear about pullups.

b) kipping pullups (aka hip snap pullups, gymnastic pullups, or Crossfit-style pullups)

The kipping pullup is a little more sophisticated than the deadhang pullup. Done correctly, it involves a hip snap that radiates up the spine and into the arms, effectively lifting the body with minimal upper body pulling. From a movement-standpoint, it is a much more efficient technique for elevating the chin over a bar. This is evident in that athletes who practice kipping pullups can achieve much higher numbers with a kip, than with a strict deadhang pullup. Unlike the deadhang version, the kipping pullup is a full body exercise. There is no room for muscle-isolation in kipping pullup performance.

So, which is better?
Continue reading Kipping Pullups VS Deadhang Pullups (Part 1)