Crossfit Pull Up Swing at Kate Gask blog

Crossfit Pull Up Swing. Keep your legs together, and with a snappy hip motion, watch your body ascend towards the bar. This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. To initiate the kipping movement, begin with your body in a tight, hollow position, with your arms pushing down and away from the bar to send your body backwards. Avoid closing the hip angle here (bringing your legs up to 90 degrees) the kip should be controlled by your shoulders and core, not your legs swinging back and forth at the hip.

This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. To initiate the kipping movement, begin with your body in a tight, hollow position, with your arms pushing down and away from the bar to send your body backwards. Keep your legs together, and with a snappy hip motion, watch your body ascend towards the bar. Avoid closing the hip angle here (bringing your legs up to 90 degrees) the kip should be controlled by your shoulders and core, not your legs swinging back and forth at the hip.

"Helen" CrossFit Benchmark WOD 400m Run + 21 Kettlebell Swings + 12

Crossfit Pull Up Swing Keep your legs together, and with a snappy hip motion, watch your body ascend towards the bar. Keep your legs together, and with a snappy hip motion, watch your body ascend towards the bar. Avoid closing the hip angle here (bringing your legs up to 90 degrees) the kip should be controlled by your shoulders and core, not your legs swinging back and forth at the hip. To initiate the kipping movement, begin with your body in a tight, hollow position, with your arms pushing down and away from the bar to send your body backwards. This “cheat” derives from a powerful and athletic reversal of hip direction — like that of the clean and the snatch — and expands the primary movers from just the back and arms down through the torso and hip to include the power zone.

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