18 August 2009

The Functional Kipping Pull Up for Cyclists

step 1- hang with hands in a parallel pull up position (think handlebars)

step 2- swing back and forth a few times (from the hips) to build momentum for the kip. 

step 3- at the farthest point in the back swing, pull down with the left hand while driving up with the right hip- allow the torso to rock back, almost parallel with the pull up bar. 
The chin will clear the bar, but if it doesn't its fine, the goal is to drive alternating hip to hand (think chest to bar pull ups, only these are hip to bar!)
The right arm is still engaged in the pull however the majority of the pull should come from the left arm.

step 4-repeat step 3 with right arm and left hip

This is an attempt to simulate the leverage needed while climbing. It has its flaws but give it a shot, see how it works for you. I find that it helps me to channel the balance between upper and lower body while I'm climbing or sprinting


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