If you've watched a CrossFit class — or seen any CrossFit content online — you've seen kipping. It's the swinging, rhythmic movement people use to string together pull-ups, toes-to-bar, and muscle-ups. And if you've never done it, it probably looks weird. Here's the real explanation.
What Is Kipping?
Kipping is a gymnastics-derived technique that uses hip drive and body swing to transfer momentum into an upper-body pulling movement. Instead of pulling with your arms alone (strict), you generate force from your hips and use that momentum to assist the movement.
In gymnastics, this is called a "kip" and it's foundational to bar work. CrossFit adapted it to allow athletes to perform high-rep pulling movements that wouldn't be possible strict.
Why Does CrossFit Use It?
CrossFit training is about fitness across broad time and modal domains — meaning you need to be capable of power output, endurance, and skill. The kipping pull-up tests a different quality than a strict pull-up: it's a measure of dynamic hip-to-upper-body coordination, power, and the ability to sustain effort over time.
A set of 30 kipping pull-ups in a workout is not the same demand as 30 strict pull-ups. Both have value. They train different things.
Isn't It Cheating?
No. It's a different movement with a different stimulus. Saying kipping is "cheating" at pull-ups is like saying that a barbell snatch is "cheating" at a deadlift because you're using momentum. They're different skills.
That said: kipping before you have strict pulling strength is a bad idea. If you can't do 3-5 strict pull-ups, kipping is putting shear force on a shoulder that isn't ready for it. We won't teach it to you until you have the base strength.
The Order of Operations at CrossFit Conshohocken
1. Build pulling strength (ring rows, banded pull-ups, negatives) 2. Develop strict pull-ups (at least 3–5 quality reps) 3. Learn the kip swing (hollow and arch positions, timing) 4. Develop the kipping pull-up 5. Work toward butterfly and muscle-up progressions
Our coaches will walk you through each step at the right time. We don't rush the progressions — we build them correctly so you don't get hurt and so your skills actually last.
The Bottom Line
Kipping is a legitimate gymnastics skill that requires body awareness, timing, and coordination. Like any skill, it needs to be built on a proper foundation. If you're ready to develop yours, book a free intro and let's talk about where you are and where you're going. Our Adult Group Training classes are where you'll practice and build these skills every day.
