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Kipping Pull-Up Ability Exercise Improvement Program

Range of Motion’s Exercise Improvement Programs have been developed to assist in improving the ability to complete the movements that people most commonly struggle with. They are designed to be cycled through over time, with each session running for only five minutes. This allows them to be completed in addition to (not instead of) your regular programming.

  • Session 1: TEST: Max reps unbroken kipping pull-ups. If you cannot complete unassisted, find the smallest band with which you can complete one rep.
  • Session 2: With a low bar (or standing on a box so the bar is chest height), accumulate 30 unweighted kipping pull-ups. Use your legs to lift your bodyweight to allow your upper body to learn the movement.
  • Session 3: Five rounds of: 15 second static hanging lat activation hollow hold, 15 second rest, 15 second hanging static arch hold, 15 second rest.
  • Session 4: Complete five sets of six gymnastic kips with straight arms. Every odd repetition should be for max height without arm bend (lat activation). Use a partner to pull back on the rib cage for each max height attempt. Five minute cap.
  • Session 5: Jump the chin over the bar (overhand) and complete a slow five second lower to hang. Accumulate 20 repetitions. Five minute cap.
  • Session 6: In five minutes, complete 10 single kipping pull-up attempts. Aim to pull down on the bar and get as high as possible each repetition without a ‘second bite’ (shifting momentum from the kip to an arm pull).
  • Session 7: Jump the chin over the bar (overhand) and lower quarter of the way down, hold three seconds. Lower half way down, hold three seconds. Lower three quarters of the way down, hold three seconds. Lower to hang. Complete four times in five minutes.
  • Session 8: Accumulate 15 difficult kipping pull-ups. Ideally, use a partner to assist. Use a band if no partner available. Five minute cap.
  • Session 9: Jump the chin over the bar (overhand) and lower quarter of the way down, hold three seconds. Lower half way down, hold three seconds. Lower three quarters of the way down, hold three seconds. Lower to hang. Complete four times in five minutes.
Dan Williams

Dan Williams

Founder/Director

Dan Williams is the Director of Range of Motion and leads a team of Exercise Physiologists, Sports Scientists, Physiotherapists and Coaches. He has a Bachelor of Science (Exercise and Health Science) and a Postgraduate Bachelor of Exercise Rehabilitation Science from The University of Western Australia, with minors in Biomechanics and Sport Psychology.