The dynamic pull-up (aka kipping pull-up) involves a well-timed handoff of motion between lower- and upper-body components. The lower body starts this movement with a forward and back swing, and then hands off the momentum to the upper body.

Teaching the hip-swing portion of the kipping pull-up can be aided by having the athlete hang from the pull-up bar while the trainer initiates the swing forward and back with a forward push on the sacrum and backward push on the belly. This is one way to get a feel for the rhythm and timing of the swing that sets off the movement.

Two of our Seattle-area CrossFitters, Jeralee Anderson and Justin Clark, are on their way to this weekend's 2008 CrossFit Games in Aromas, California.





J & J,

You both have worked hard become stronger, fitter, and more capable than when you started your journey to the Games. Approach your events this weekend like all your training sessions up to this point: embrace the unknown and the difficult and trust yourself. Dream big, learn as much as you can, and, above all, enjoy the experience.

We have had the pleasure of coaching your growth over the last weeks and months. Thank you for letting us all be part of chasing your goals and ambitions.

Sincerely,
Your CFES fan club