Are Kipping Pull-ups Really That Dangerous? Part 3: Progression, Volume Management and Periodization

By djpope

September 8, 2016

damage, dangerous, injury, injury prevention, injury reduction, kipping, management, pain, periodization, physical therapy, Programming, pull-up, pullup, pullups, rotator cuff, safe, shoulder hurts, shoulder injury, Shoulder Pain, toes to bar, volume

As you know from my two previous articles, I have a great love for speaking and writing about kipping pullups and all things kipping.  I work for a gymnastics continuing education company (powermonkeyfitness), coach adult gymnastics at Crossfit Verve and am a full time physical therapist.  Because of this I have the unique opportunity to see where people get hurt while kipping, rehabilitate them and then allow them to optimize their movement and performance afterwards.  I wanted to put together an article series of what I’ve learned over the years and what I believe to be the most important factors to take into consideration when developing a program for your athletes with kipping.  If we use our brains and progress properly I think we can greatly minimize risk of injury.

The first article focused on:

  • What are the most basic elements of kipping that need to be assessed?
  • Assessing and addressing mobility, motor control and endurance with hollow and arch positions
  • How to progress hollow and arch positions
  • Video demonstrations of technique and progressions

Article 2 focused on:

  • Where and why people can get hurt with kipping
  • How to build a strong base
  • Where we need to be strongest in the pull-up to reduce injury risk
  • How to transfer arch and hollow onto a bar
  • Easy exercises to build and strengthen the kipping motion
  • Kipping Progressions
  • Shoulder blade position and how it changes across movements (Kipping pullup to muscle-up to front uprise)
  • How kipping changes based on the power of the movement

This week we talk about:

  • What the literature has to say about periodization, volume, progression and it’s impact on rates of injury
  • Tips for how to control volume of kipping in your programming
  • How common overuse injuries happen and how to more safely progress kipping movements over time
  • How to avoid overload through periodization over the course of the year

Click HERE to check out Part 3:

This is by far the most comprehensive article I’ve ever written on kipping pullups without a doubt.  If you’re a coach or therapist who works with athletes who kip then this article is for you.  Definitely check it out and then get back to me with how it works for you or your athletes.  Together we can make ourselves and others safer and stronger.

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  • How to deal with rotator cuff injuries, labral tears and AC joint problems
  • How shoulders get hurt in the gym and how to prevent future injury
  • How to assess and correct technical and mobility problems in the olympic lifts, muscle-ups and handstands
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Maybe my last kipping article for some time (maybe),