WOD DOC: Should You Kip? (Part 1, 2 & 3)
Episode 24: while this video addresses ‘can you kip’ while providing ways to improve your kip – my professional experience is that it should not be a part of your regular routine. Why? I see three pain problems with the kip: #1, you lack mobility. #2, you push to finish your WOD while sacrificing form. #3, you have no programming. For a more in-depth discussion, click to read with Dr. Dan Pope has to say.
Episode 25: part 2 addresses the fatigue aspect of the kip. When your active tissues (muscle) fail, you rely on your passive tissues (ligaments and tendons) – you are setting yourself up for an injury. Take home: work on progression systems – such as the STRICT PULL-UP program (loaded or unloaded). Here, your strength will improve, which will prepare you for the kip, should you wish to continue with them. For me, the tensile forces on the shoulders for a Kip are not worth the notoriety of completing my WOD. I am not alone in this thought process as the Strict Pull-Up is being more widely indoctrinated into today’s WOD’s. That should tell you something.
Episode 26: part 3 addresses the recap of 1 and 2. If you can Kip without failing the test, great. If not, you aren’t ready for the kip. Simple. Rely on perfecting form with the Strict Pull-Up and use a resistance band when needed to preserve form while building strength.
