In this article we’ll expand on last week’s article:
With kipping pull-up variations generally the toughest part of the movement is falling back to a full hanging position (Click HERE for a more in depth explanation). Because of this we need to fully prepare the shoulder for these stresses. Phase 2 rehab exercises are a progression on phase 1 but also have increased emphasis on the eccentric or lowering portion of the movement as well as control at the bottom fully hanging position.
Obviously every athlete that you work with is going to have a different level of shoulder strength. Not all athletes can bust out large sets of kipping pull-ups. However, I do feel that most people can safely work the rhythm and timing of a kipping pull-up without pushing past their current strength level. Here’s how I modify for those athletes getting back to C-kipping:
Here’s how to do it for butterfly pull-ups:
I’m a fan of first being able to perform straight sets with solid technique outside of a conditioning environment prior to adding it into met-con. Once you’ve built back your strength and technique it’s time to start incorporating kipping movements into your conditioning. Here are a few tips for returning safely.
There you have it. Safely get back to kipping. Hopefully this gives medical providers some ideas on how to get their athletes back to kipping safely and an idea of how coaches can help guide their athletes back after they return from a shoulder injury. Let me know how it goes.
Want to learn more about shoulder injuries as well as how to rehabilitate back from them? This short video is part of a larger and much more comprehensive educational course and rehabilitation training program on rehabilitation from shoulder injury called “Ultimate Shoulder.”
“Ultimate Shoulder” is a 12 week training program to help you fully understand and rehabilitate back from shoulder injuries:
Kipping it real,
Daniel Pope, DPT, OCS, CSCS, CF-L1
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How Prior Injury and Individual Difference Affect Risk of Injury
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How Common are Injuries in Olympic Weightlifting, Strongman, Crossfit and Recreational Fitness?
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Understanding The Shoulder Pain Epidemic in CrossFit Athletes (Part 4: Programming and Periodization)