Categorized as: Exercise

Pull Up Progressions | Kipping Swing to Butterfly

Pull Up Progressions

 

Pull Up Progressions – Jamie Headon

Over the past two weeks we have shared with you Jamie’s tips on Pull Up Progressions, starting off with the Kipping Swing, progressing to the Kipping Pull Up and moving on to the more complex gymnastic skill, the Butterfly Pull Up. We have compiled the three blogs together to give you one blog as a resource for your own progression through these skills.

 

Progression 1 – The Kipping Swing

The first step is perfecting the Kipping Swing. If you are interested in developing your core strength, improving your scapular stability or are looking to learn how to do Kipping Pull Ups, then it is crucial to work on your Kipping Swing. Check out the first video of our Pull Up progressions below where Jamie is sharing his tips on how to perfect the Kip with some basic drills that include;

  • Hollow Hold
  • Hollow Rock
  • Hollow Arch
  • Bar Drills

Learn how to do these drills and then start implementing them into your training.

“Don’t break from the hips or the shoulders”

 

 

Progression 2 – The Kipping Pull Up

The Kipping pull up is a CrossFit Gymnastics skill. We do not use this skill to build strength, we use it to accumulate an element of gymnastics  volume in our workouts. The kipping pull up done correctly requires a huge amount of core strength and control. To perfect this movement we perform numerous floor drills focused on strengthening the Abbs, glutes and lower back.

As CF Gym we train a lot of strict pulling work which passes over into our gymnastics and Olympic lifting. This includes Scap work, strict pull ups and progressions such as negatives and isometric holds. Before you can do kipping work we make sure all athletes have gone through their strict progressions and have both the mobility and strength in their shoulders to learn the Kipping swing and kipping pull up.

The kipping pull up is a very useful tool and is the first stepping  stone before learning harder progressions such as chest to bar pull ups, bar muscle ups and work on the rings. The kipping pull up is not to be mistaken as our only method of performing pull ups. Strict pull ups are a huge part of strength work which are often not seen in our daily workouts (WOD) but are a big part of our strength piece. Check out the video below on how to perform the Kipping Pull up correctly.

 

 

Progression 3 – The Butterfly Pull Up

Moving on from the Kipping Swing and the Kipping Pull Up, we are going to have a look at another gymnastic movement, the Butterfly Pull Up. In CrossFit, your ability to be efficient with exercises and to perform movements quickly has a significant effect on your scores. The Butterfly Pull Up is a gymnastic skill that helps you improve both of these aspects and ultimately helps dramatically improve your WOD times. The final video below shows how to perfect this movement. If there is a particular skill or exercise you would like to learn more about and get Jamie’s tips, let us know!

 

How to do a Butterfly Pull Up | CrossFit C2F

Butterfly Pull Up
 

How to do a Butterfly Pull Up

Moving on from the Kipping Swing and the Kipping Pull Up, we are going to have a look at another gymnastic movement, the Butterfly Pull Up. If you haven’t seen our last two blogs, check out  How to Perform the Kipping Swing here and How to do the Kipping Pull Up Properly here.

In CrossFit, your ability to be efficient with exercises and to perform movements quickly has a significant effect on your scores. The Butterfly Pull Up is a gymnastic skill that helps you improve both of these aspects and ultimately helps dramatically improve your WOD times. Check out the video below, where Ireland’s No.1 ranked CrossFit Athlete, Jamie Headon, shows how to perfect this movement.

 

How to do a Kipping Pull Up Properly

Kipping pull up Tips

How to do a Kipping Pull Up

 

The Kipping pull up is a CrossFit Gymnastics skill. We do not use this skill to build strength, we use it to accumulate an element of gymnastics  volume in our workouts. The kipping pull up done correctly requires a huge amount of core strength and control. To perfect this movement we perform numerous floor drills focused on strengthening the Abbs, glutes and lower back. Check out our previous blog on How to Perform the Kipping Swing.

As CF Gym we train a lot of strict pulling work which passes over into our gymnastics and Olympic lifting. This includes Scap work, strict pull ups and progressions such as negatives and isometric holds. Before you can do kipping work we make sure all athletes have gone through their strict progressions and have both the mobility and strength in their shoulders to learn the Kipping swing and kipping pull up.

The kipping pull up is a very useful tool and is the first stepping  stone before learning harder progressions such as chest to bar pull ups, bar muscle ups and work on the rings. The kipping pull up is not to be mistaken as our only method of performing pull ups. Strict pull ups are a huge part of strength work which are often not seen in our daily workouts (WOD) but are a big part of our strength piece. Check out the video below on how to perform the Kipping Pull up correctly.

 

Jamie Headon’s 2016 CrossFit Open Tips

Crossfit Open at Crossfit C2F

 

It is coming up to that time of the year again where athletes of all levels across the globe will be taking part in the 2016 CrossFit Open.  I have put together 5 key tips to help you get the most out of the Open!

 

1. Know the movements that are likely to come up

Every year the same “Gymnastic” movements show up in the CrossFit Open that seem to catch everyone out. These include Pull ups, Toes to bar, Muscle ups and more recently Chest to bar pull ups and Hand stand push ups (HSPU). These movements usually catch people out as they are mostly performed under fatigue after a big set of Burpees, wall balls, etc. Find a number of reps that you can always do comfortably without requiring a long break to get back on the bar. This will help you strategize and chip away at a high skill workout without maxing out, taking long breaks, getting stuck or loosing your kipping swing leaving you unable to complete any more reps.

 

2. Look After your hands

5 weeks of workouts is a long time. The last thing you want is to tear your hands in week one and have a nasty cut for the remainder of the Open. Get tape (Rocktape is good) and make sure to get used to training with tape on your fingers. It seems basic but you will know all about it when half your hand is left on the bar.

 

Jamie Headon & Mathew Fraser

 

3. Have a Strategy

Take some time to look at the workout. Pick out what you are good at and what might slow you down.  Set a realistic target of how far you are going to get and how you are going to get there. Don’t fall into everyone else’s plan. I like to imagine myself doing the workout. This allows me see where the workout will get the toughest, where I have to dig deep to stay in the game. Becoming familiar and comfortable in an uncomfortable situation is the key to doing your very best.

 

4. If it’s not broken, don’t change it

If I Train at 8 am every day and eat porridge and a banana every morning before I workout, I am not going to suddenly go and do my Open workout in the evening, change my diet and fill myself with pre workout. This will only set you up for failure. At the end of the day the CrossFit Open is just another workout, so stick to what you are used to because that is where you are at your best.

 

Jamie Italian Open Crossfit

 

5. Kick ass
Enjoy your self. We do this because it is fun. It is not meant to be stressful. Hit the workout with a training partner, push yourself to the limits and get the best score you can. Once that week is over, move on and look forward to the next week. Everyday, every challenge, every workout is a learning curve so don’t get stuck up on what went wrong. Celebrate what went well and move on. The more you enjoy it the better you will preform.

 

Keep an eye on our blog as I will be posting a video every Friday afternoon throughout the competition, where I will take you through the workouts and give you tips on how best to approach them. Below is our latest video on HSPU tips. Check it out!

 

 

Jamie Headon | Chapter2Fitness | CrossFit C2F