CrossFit Pull-Ups You Should Know


CrossFit Pull-Ups You Should Know

Pull-ups are the exercises you can never ignore if you are a gym-goer or member of a CrossFit center. They give you the strength and flexibility that you need for other drills. There are basically three types of pull-ups that you need to know when you do a CrossFit workout.

Basic (Or Strict) Crossfit Pull-Ups

CrossFit Pull-Ups You Should Know
CrossFit Pull-Ups You Should Know

This is the most basic pull-up and you need to master it before you do any other kind of pull up. You pull yourself up in a vertical position during a strict pull-up. This kind of weight lifting (which involves your total body weight) is quite different from lifting any other external weight. It involves a more complex motor pattern. Let’s see the process to do this drill step by step.

  • Hold the pull up bar firmly with palms down and hands wide apart equal to shoulder width.
  • Hang on the bar with straight hands and feet above the ground.
  • Pull yourself upwards with the elbows close to one another.
  • Pull yourself until your chin reaches above the bar.
  • Lower yourself until your arms are totally straight.
  • Pull yourself upwards again and then lower yourself down.

Repeat the above process to do the desired number of pull-ups in one rep.

Kipping Pull-Ups  

You can start this pull-up after you are able to do the strict pull up properly. The motion of kipping pull-ups has evolved within gymnastics. When you do enough strict pull-ups consecutively, your body would start trying to kip to do be able to effectively keep amassing more reps. Let’s precisely check the method of doing this pull up.

CrossFit Pull-Ups You Should Know
CrossFit Pull-Ups You Should Know
  • Hold the pull-up bar firmly with palms down and hands wide apart (slightly wider than the shoulder width).
  • Hang on the bar with straight hands and feet above the ground.
  • Swing the feet forward and the butt backward.
  • The backward movement of the butt creates momentum in the upward direction.
  • During the momentum, push your hips forward with a jerk and pull yourself with the arms until your chin reaches above the bar.
  • Push yourself away from the bar and move your butt backward to come down.
  • Again pull yourself upward in the same method as described and then lower yourself.

Do this repeatedly to cover as many pull-ups as you can in one rep.

Butterfly Pull-Ups

Butterfly pull-up has the movement just opposite of the movement in the kipping pull-up. This motion is similar to pedaling a bike in the backward direction. You could check this step by step description to better understand the process.

  • Hold the pull-up bar firmly with palms down and hands wide apart (slightly wider than the shoulder width).
  • Hang on the bar with straight hands and feet above the ground.
  • Swing the feet backward and the butt forward.
  • The forward movement of the butt creates momentum in the upward direction.
  • During the momentum, push your hips backward with a jerk and pull yourself with the arms until your chin reaches above the bar.
  • Push yourself away from the bar and move your butt forward to come down.
  • Again pull yourself upward in the same method as described and then lower yourself.

Repeat it as many times as you can in a single rep.

The kip pull up and the butterfly pull up may be controversial, and would not be practiced by everyone, but, they are definitely integral to CrossFit workout.   

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