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Setting Yourself Up for Success: Why Strict Pullups Should Come First

At All Kine CrossFit, we understand the importance of proper training and progression in functional fitness, particularly when it comes to kipping pullups. While we acknowledge that kipping pullups have their place, it is crucial to address the potential risks involved. Without proper preparation and technique, kipping pullups can lead to shoulder injuries, discourage long-term commitment to fitness, and damage the reputation of both our gym and coaches.

We are dedicated to maximizing the engagement, results, and longevity of our clients at all fitness levels in the safest and most effective way possible. Before attempting kipping pullups, it is essential to understand why someone might be motivated to do them in the first place.

A strict pullup is a challenging movement that requires dedication and effort to achieve. For many, being able to perform a strict pullup is a significant accomplishment in terms of physical strength and overall fitness. Unfortunately, the majority of people are unable to do a strict pullup, which makes it an impressive feat for those who can.

It is important to recognize that not everyone may fully grasp the significance of a strict pullup, particularly individuals who have been capable of performing them for a long time. However, to the average person, achieving this milestone is a remarkable accomplishment.

The introduction of kipping pullups in CrossFit was never intended to replace strict pullups. Consider the confusion that arises when the primary goal, getting the chin over the bar, becomes the sole focus. Coaches may think it’s fine for clients to attempt kipping pullups without first building the necessary strength, while clients may view accomplishing the movement as their ultimate objective.

This approach can be disastrous. We firmly believe that strict pullups should be the initial goal, followed by weighted strict pullups, before attempting kipping pullups. Only once the appropriate strength has been developed can individuals unlock a new movement and enter a work-capacity-based realm.

To establish a clear and effective pathway for our clients, All Kine CrossFit follows a system of standards called the Level Method. We implement a color-based approach from the Level Method, such as WHITE, YELLOW, ORANGE, etc. The crux of the matter is that a structured framework must be in place, and these standards must be upheld.

In our gym, we require individuals to meet the standards of PURPLE II – .15x bodyweight for males (15%) and .11x bodyweight for females (11%) before attempting kipping pullups. We do not make exceptions to this rule.

By prioritizing proper progression and adhering to a system of standards, we can ensure the safety and success of our clients. Milestones along the way become significant achievements, motivating individuals to continue their fitness journey.

At All Kine CrossFit, we are committed to providing the support and guidance needed for our clients to reach their goals effectively and safely.

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