Out of all the movements in crossfit this one will probably get me the most flack. Lets start this with some enlightenment…. If you’re able to swing spasticly on a bar and flop yourself high enough that your chin breaks the horizontal plane of the bar…. IT STILL DOESN’T COUNT AS A PULL UP!
Kipping is a skill. And as a skill there needs to be a foundation in which it is built off of. That foundation is a stable and strong shoulder complex. A good indications of a strong stable shoulder complex is being able to do multiple strict pull ups or dare I suggest weighted pull ups.
As Coaches, we get crazy pumped to teach sexy movements like kipping toes to bar and kipping pull ups. But we need to take a step back and realize that 10,000 kipping pull ups on an already weak (or inflexible) shoulder joint might not be the best long term fitness plan.
Kipping is super beneficial to increase power output but kipping pull ups SHOULD NEVER be the stepping stone to strict pull ups and/or weighted pull ups. Do the right thing and require strict pull ups (or weighted if you want seriously strong and healthy athletes) before you allow your athletes or yourself to start repping out kipping pull ups.
Article on Pull Ups/Kipping Pull Ups/Butterfly Pull Ups