What To Know
- Kipping pull ups involve a swinging motion that utilizes momentum to assist in pulling the body up.
- This momentum is then used to propel the body upwards, reducing the amount of strength required to complete the pull up.
- Kipping pull ups prioritize endurance and momentum, while strict pull ups emphasize strength and muscle isolation.
Kipping pull ups and strict pull ups are two popular exercises used to build upper body strength. While both exercises involve pulling oneself up onto a bar, they differ in their techniques and the muscles they primarily engage. This article will delve into the differences between kipping pull ups vs. strict pull ups, exploring their benefits, drawbacks, and which variation may be more suitable for specific fitness goals.
Definition and Technique
Kipping Pull Ups:
Kipping pull ups involve a swinging motion that utilizes momentum to assist in pulling the body up. The athlete swings their legs forward and backward, creating an arc motion that generates momentum. This momentum is then used to propel the body upwards, reducing the amount of strength required to complete the pull up.
Strict Pull Ups:
Strict pull ups, on the other hand, are performed without any swinging or momentum. The athlete pulls themselves up using only the strength of their arms and back. The body remains relatively straight throughout the movement, with the focus on engaging the target muscles rather than relying on momentum.
Muscles Engaged
Kipping Pull Ups:
Kipping pull ups primarily engage the latissimus dorsi, trapezius, and biceps. However, the swinging motion also involves the use of the abdominal and hip muscles to generate momentum.
Strict Pull Ups:
Strict pull ups primarily engage the latissimus dorsi, trapezius, and biceps. They also engage the core muscles, but to a lesser extent than kipping pull ups.
Benefits
Kipping Pull Ups:
- Increased reps: The momentum generated by the kip allows athletes to perform more repetitions than with strict pull ups.
- Faster completion: The swinging motion helps accelerate the pull up, allowing athletes to complete the exercise more quickly.
- Improved endurance: The continuous swinging motion can enhance cardiovascular endurance.
Strict Pull Ups:
- Increased strength: Strict pull ups require greater strength to complete without momentum.
- Better muscle isolation: The absence of swinging motion isolates the target muscles, resulting in more focused muscle development.
- Improved form: Strict pull ups emphasize proper form and technique, reducing the risk of injury.
Drawbacks
Kipping Pull Ups:
- Potential for injury: The swinging motion can put strain on the shoulders, elbows, and lower back if performed incorrectly.
- Reduced muscle engagement: The momentum generated by the kip can decrease the amount of muscle activation compared to strict pull ups.
- Less effective for strength building: Kipping pull ups focus more on endurance than strength development.
Strict Pull Ups:
- More challenging: Strict pull ups require greater strength and may be more difficult for beginners.
- Slower completion: The absence of momentum means completing strict pull ups takes longer.
- May be less enjoyable: The lack of swinging motion can make strict pull ups less engaging for some individuals.
Which Variation is Better?
The choice between kipping pull ups vs. strict pull ups depends on the individual’s fitness goals and abilities.
Kipping Pull Ups:
- Suitable for athletes looking to increase endurance, perform more reps, and improve cardiovascular fitness.
- Beneficial for Crossfit and other sports that emphasize high-repetition exercises.
Strict Pull Ups:
- Ideal for athletes seeking to build strength, improve muscle isolation, and develop proper form.
- Recommended for beginners or individuals with limited upper body strength.
Tips for Proper Execution
Kipping Pull Ups:
- Use a controlled swing to generate momentum.
- Keep your core engaged and your body in a hollow position.
- Focus on pulling with your arms rather than swinging with your legs.
Strict Pull Ups:
- Grip the bar with your hands shoulder-width apart.
- Pull yourself up using only your arms and back.
- Keep your body straight and your core tight.
Summary: Understanding the Differences
Kipping pull ups and strict pull ups are both effective exercises, but they serve different purposes. Kipping pull ups prioritize endurance and momentum, while strict pull ups emphasize strength and muscle isolation. By understanding the differences between these variations, athletes can choose the exercise that best aligns with their fitness goals and abilities.
Quick Answers to Your FAQs
Q: Which exercise is more effective for building muscle?
A: Strict pull ups are more effective for building muscle due to their focus on isolated muscle engagement.
Q: Can I perform both kipping and strict pull ups?
A: Yes, incorporating both variations into your routine can provide a balance of strength building and endurance development.
Q: How can I improve my kipping pull ups?
A: Practice controlling the swing, engaging your core, and pulling with your arms rather than swinging with your legs.
Q: How can I make strict pull ups easier?
A: Start with assisted pull ups or use a resistance band to reduce the weight you need to lift.
Q: What are the risks of performing kipping pull ups incorrectly?
A: Incorrect form can increase the risk of injuries to the shoulders, elbows, and lower back.
