What To Know
- Then, you pull yourself up until your chin is above the bar, keeping your body straight and your core engaged.
- Strict pull-ups rely solely on muscle power to lift your body weight, while kipping pull-ups use momentum to help you get over the bar.
- If you are already strong and have good technique, you can try kipping pull-ups to increase your repetitions and improve your endurance.
Pull-ups are a classic exercise that targets multiple muscle groups, including your back, biceps, and shoulders. They are a challenging but rewarding exercise that can help you build strength, improve your posture, and increase your overall fitness. However, not all pull-ups are created equal. There are two main types of pull-ups: strict pull-ups and kipping pull-ups. Pull ups vs strict pull ups, which is better for you?
What Are Strict Pull-Ups?
Strict pull-ups are performed with a controlled, slow motion. You start by hanging from a pull-up bar with your arms fully extended. Then, you pull yourself up until your chin is above the bar, keeping your body straight and your core engaged. Finally, you slowly lower yourself back down to the starting position.
Benefits of Strict Pull-Ups:
- Increased Strength: Strict pull-ups require more strength and control than kipping pull-ups. They target your back muscles more effectively and help you build overall upper body strength.
- Improved Posture: Strict pull-ups help strengthen the muscles that support your posture. This can help you stand taller and reduce back pain.
- Better Muscle Activation: Because you are using your muscles to control the movement throughout the entire exercise, strict pull-ups lead to greater muscle activation and engagement.
What Are Kipping Pull-Ups?
Kipping pull-ups involve a swinging motion to help you get over the bar. You start by swinging your body back and forth, using momentum to propel yourself upward. This allows you to do more repetitions than you could with strict pull-ups.
Benefits of Kipping Pull-Ups:
- Increased Repetition: Kipping pull-ups allow you to do more repetitions in a shorter amount of time. This can be useful for building endurance and improving your cardiovascular fitness.
- Improved Coordination: Kipping pull-ups require good coordination and balance. They can help you improve your body awareness and coordination.
Differences Between Strict and Kipping Pull-Ups
The main difference between strict and kipping pull-ups is the use of momentum. Strict pull-ups rely solely on muscle power to lift your body weight, while kipping pull-ups use momentum to help you get over the bar.
| Feature | Strict Pull-Ups | Kipping Pull-Ups |
| — | — | — |
| Momentum | No | Yes |
| Strength Required | Higher | Lower |
| Muscle Activation | Greater | Less |
| Repetition | Lower | Higher |
| Technique | Controlled | Dynamic |
Which Type of Pull-Up Is Right for You?
The best type of pull-up for you depends on your fitness goals and experience level.
- Beginners: If you are new to pull-ups, strict pull-ups are a good place to start. They will help you build the strength and technique you need to perform the exercise correctly.
- Experienced lifters: If you are already strong and have good technique, you can try kipping pull-ups to increase your repetitions and improve your endurance.
- Focus on Strength: If your primary goal is to build strength, strict pull-ups are the better choice.
- Focus on Endurance: If your primary goal is to improve your endurance, kipping pull-ups are a good option.
Tips for Performing Strict Pull-Ups
- Start with a proper grip: Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
- Engage your core: Keep your core engaged throughout the exercise to maintain good posture and stability.
- Control the movement: Lower yourself slowly and under control. Don’t let your body just drop.
- Focus on form: Don’t sacrifice form for repetitions. It’s better to do fewer repetitions with good form than more repetitions with poor form.
- Progress gradually: Don’t try to do too many repetitions at once. Start with a few repetitions and gradually increase the number as you get stronger.
Tips for Performing Kipping Pull-Ups
- Master the kipping motion: Practice the kipping motion before you attempt to do a full kipping pull-up.
- Use your legs: Use your legs to generate momentum and help you get over the bar.
- Maintain a tight core: Keep your core engaged to prevent your body from swinging too much.
- Focus on the pull: Make sure you are pulling yourself up with your back and biceps, not just swinging your body.
- Control the descent: Lower yourself slowly and under control, even though you are using momentum to get up.
Variations of Pull-Ups
There are many variations of pull-ups you can try, including:
- Chin-ups: Chin-ups are similar to pull-ups, but you grip the bar with an underhand grip. This variation works your biceps more than pull-ups.
- Wide-grip pull-ups: Wide-grip pull-ups involve a wider grip than traditional pull-ups. This variation targets your latissimus dorsi muscles more effectively.
- Close-grip pull-ups: Close-grip pull-ups involve a narrower grip than traditional pull-ups. This variation targets your biceps and forearms more effectively.
- Neutral-grip pull-ups: Neutral-grip pull-ups involve using a bar that is parallel to your body. This variation is easier on your wrists than other types of pull-ups.
- Weighted pull-ups: Weighted pull-ups involve adding weight to your body, such as a weight belt or a dumbbell. This variation increases the difficulty of the exercise and helps you build more strength.
Summary: Choosing Your Pull-Up Path
Ultimately, the best type of pull-up for you depends on your individual fitness goals and preferences. If you are new to pull-ups, strict pull-ups are a good place to start. As you get stronger, you can try kipping pull-ups or other variations of the exercise. Regardless of which type of pull-up you choose, make sure you focus on good form and progress gradually.
Frequently Discussed Topics
Q: How many pull-ups should I aim for?
A: The number of pull-ups you should aim for depends on your fitness level. A good starting point for beginners is 3-5 strict pull-ups. As you get stronger, you can gradually increase the number of repetitions.
Q: Can I do kipping pull-ups if I can’t do strict pull-ups?
A: It is not recommended to do kipping pull-ups if you can’t do strict pull-ups. Kipping pull-ups require a certain level of strength and technique. If you can’t do strict pull-ups, you may be at risk of injury if you attempt kipping pull-ups.
Q: What are some alternatives to pull-ups?
A: If you can’t do pull-ups, there are several alternatives you can try, including:
- Assisted pull-ups: Assisted pull-ups involve using a machine or a band to help you lift your body weight.
- Negative pull-ups: Negative pull-ups involve lowering yourself slowly from the top position of a pull-up.
- Rows: Rows are a similar exercise that targets the same muscle groups as pull-ups.
Q: Is it better to do strict pull-ups or kipping pull-ups for CrossFit?
A: In CrossFit, both strict and kipping pull-ups are common. The type of pull-up you do will depend on the specific workout. Strict pull-ups are often used in strength workouts, while kipping pull-ups are often used in endurance workouts.
Q: How can I improve my pull-up strength?
A: There are several things you can do to improve your pull-up strength, including:
- Do pull-up variations: Try different variations of pull-ups, such as assisted pull-ups, negative pull-ups, or rows.
- Train your back muscles: Focus on exercises that target your back muscles, such as lat pulldowns, rows, and face pulls.
- Improve your grip strength: Do exercises that target your grip strength, such as deadlifts, farmers walks, and wrist curls.
- Eat a healthy diet: Make sure you are eating a healthy diet that provides you with the nutrients you need to build muscle.
- Get enough sleep: Getting enough sleep is essential for muscle recovery and growth.
