The kip swing often gets a bad rap in CrossFit, but it can be a great addition to a workout routine, provided we take the proper steps toward the kip swing.
Kipping allows for more efficient movement and overall body awareness when utilized effectively. However, many skip over the foundations of the kip swings we use in CrossFit, leading to injury or movement inefficiencies.
In CrossFit, we use kips to make movements more energy-efficient. When done correctly, we can cycle through more reps of pull-ups, muscle-ups, and toes-to-bar in a workout. This goes back to the intended stimulus of a workout. If we have a large number of reps to get through, kipping can be a helpful tool.
Ideally, athletes should have the strength to do strict pull-ups before attempting large amounts of kipping. They should also treat the kip swing itself as a skill to master. Dialing in proper movement (and progressing through the right steps) will help prevent injury and lead to more efficient movement.
For the purposes of this article, we will discuss ways to perfect the kip swing itself. From there, we can build into our more complex gymnastics movements.
Building the proper strength
To maximize the kip swing, we should first build the proper strength to move well. In a CrossFit kip swing, we will use a lot of lat and shoulder strength.
To build this strength, we can incorporate some exercises:
- Strict Pull-ups: Use assistance if needed.
- Negative Pull-ups: Jump your chin over the bar and slowly lower yourself.
- Lat Pull-Downs: Use different grip widths.
- Ring Rows: Elevate feet for more challenge.
- Bar Hangs: Keep your shoulders and core engaged.
Adding in these exercises will allow us to hit better positions in a kip swing and move safely and efficiently.
Building the proper mobility
As we build strength, we also need to focus on mobility. Tight lats and shoulders will prohibit us from executing good movement in our kip swing. It can also lead to injury if we try to force the movement without having the mobility to do so.
Adding in additional stretching before or after a CrossFit class will help. We can also mix in a few exercises to improve mobility:
- PVC Pass-Throughs: Improves shoulder mobility for better bar engagement. Try to keep your arms straight and put pressure against the PVC.
- Shoulder External Rotations: Strengthens the rotator cuff for better stability. You can do these with bands or plates.
- Kettlebell Bottoms-Up Hold: Enhances shoulder stability and grip strength.
These exercises can be great starting points for improving mobility. Mix them in with your strength work and add additional stretching between sets.
Mastering the correct positions in the kip
Once we have a good base with strength and mobility, we must master the proper gymnastics positions in the kip: the superman and hollow hold.
In the kip swing, we move back and forth from the hollow to the superman position. This core-drive movement can only be executed properly if an athlete is comfortable with these positions.
It doesn’t have to be a lot, but take time to dial in your superman and hollow positions. Once you get onto the bar, start with slow movements through these positions. Eventually, the shoulders and lats will get more involved, making the movements snappier and stronger.
Try to keep your feet together and legs straight. This will keep you more engaged and allow for better movement.
Timing in the Kip
After you have all the little steps down, you need to practice the kip swing, using it as a skill all on its own. Do a few sets of 10-20 swings, practicing the timing. The kip swing is often overlooked as a skill. We should always look to go back to the basics. Mastering those will lead us to the best results.
