Call Us: 1-619-231-3000

Blog

Pull-Up Awareness Month – Week Three: The Kipping Bridge

Pullup-Progression-3-e1369718944567

Pull-Up Awareness Month – Week Three: The Kipping Bridge
Written by Heather Hippensteel
(Originally posted on May 27, 2013)

You have arrived at step 3 of your pull-up progression! By now, I’m sure you all have been practicing your perfect hollow positions on the floor (week 1). And some of you may have sore lats and abs from practicing that hollow position and lat engagement on the bar and learning how to pull your body behind the bar (week 2). This week we are going to move back to the floor and learn how to utilize our hips by learning the kipping bridge drill.

This drill teaches the importance of fully opening and using the hips during a pull-up. The goal of this drill is to master the aggressive hip drive needed to catapult your chin above the bar to get that final pop up and over the bar.

1. Start by lying on your back, hands by your sides, knees bent, and feet flat on the floor.

Pullup Progression 3

2. Bring your knees and hips back towards your shoulders.

Pullup Progression step 2

3. Quickly kick back over into a bridge position and pop your hips towards the ceiling. Think about arcing your feet up and over in the shape of a rainbow and then slamming your feet into the ground. This is a very fast, aggressive motion. Activate your glutes at the top, to ensure full extension of the hips. The ending position should look like this:

Pullup Progression Step 3

Mastering this hip drive is imperative to learning to the kipping pull up. With an aggressive popping of the hips, you are one step closer to getting that first pull-up!

Once you get the hang of this drill on the floor, you can move back to the bar and practice this hip drive. Make sure you practice a few of the drills from last week because this will put you in a good position to access your hips for the kip. Once your body is pulled behind the bar, with hips high and lats engaged, you can slightly bend the knees and aggressively pop your hips to propel you over the bar, just like you did on the floor. If done correctly, you should have so much momentum that your chin is up and over the bar.

It might take a few tries to get the timing to feel right, but with some practice you’ll be popping those hips and getting that chin over the bar with ease!

Later this week, in our final installment of pull-up May, we will talk about the last phase in a kipping pull up, the push away.

Published on Friday, August 22, 2014 | Post a comment

Electrolyte Yourself!

Electrolyte Yourself!

Electrolyte Yourself! Written by Jaimie Bougie It has been a hot and humid summer this year in San Diego and if you’ve spent any time at Invictus after the mid-morning hours, then you know exactly what I’m talking about. It’s impossible to come to the gym this time of year without leaving about five pounds lighter due to the amount of sweat that you’ll be losing during your one hour of Invictus amazingness. And although making awesome sweat angels can leave us feeling accomplished after a hard workout, it’s important to remember that rehydrating is a key factor to not

Published on Thursday, August 21, 2014 | 3 Comments
Read the full article »

Follow the Steps: Don’t be too Eager to Progress

Follow the Steps: Don’t be too Eager to Progress

Follow the Steps: Don’t be too Eager to Progress Written by Michele Vieux It’s hard to believe that Pull-Up Awareness Month is already halfway over! Hopefully you’ve been practicing your progressions, which are KEY to not only getting your first pull-up but also to making sure you’re strong enough to perform strict reps, efficient enough to perform high volumes of pull-ups in workouts and stay injury free while doing so. Always learn the strict movement before the kipping, even though strict movements are usually much harder to achieve. Why are strict reps important? Being able to do them ensures that

Published on Wednesday, August 20, 2014 | 9 Comments
Read the full article »

Rolling on the Run!

Rolling on the Run!

Rolling on the Run! Written by Lindsey Johnson We’ve done a few blog posts geared towards folks who travel for work or pleasure; we’re happy to help and provide some tips and tricks on how to get your workout and mobility in when you’re away from the gym. No one has room for a foam roller in their suitcase, so our latest tip is the mobile foam roller! To be fair, the term “foam roller” may be a little bit of a fib since our advice for your mobile foam roller is your handy water bottle! The water bottle can

Published on Tuesday, August 19, 2014 | Post a comment
Read the full article »

The Leadville Trail 100 Run

The Leadville Trail 100 Run

The Leadville Trail 100 Run Written by Nik Hawks, Co-Founder of Paleo Treats Bare chested, cold, running up overgrown single track trail at 8,000 feet on a mountainside in Colorado.  Teardrops of hail hammer down through an aspen forest as the cloud gods grumble overhead.  No sunlight peaks through, the wilds are draped only in cold grey light. Not comfortable yet comforting, not pleasant yet still the quest for effort draws me in. It’s a slow grind, not a fast sprint.  There is no roaring crowd, no medal at the end, no instant gratification – only the knowledge that repetition

Published on Monday, August 18, 2014 | 2 Comments
Read the full article »

Variance in Programming

Variance in Programming

Variance in Programming Written by Nuno Costa Have you ever had someone ask you what Crossfit is and you were unable to put it into words? Welcome to the club! In the simplest of terms, Crossfit is a strength and conditioning program that is highly effective in achieving results. Crossfit HQ’s definition is “constantly varied, functional movements, executed at high intensity”. Most people just focus on the high intensity component but I want to discuss the variance aspect, which I think is a key differentiator. When it comes to variance, there are a lot of ways that someone can vary

Published on Sunday, August 17, 2014 | 1 Comment
Read the full article »