Workout: Split Jerk: 1-1-1-1-1-1-1

Accessory: Accumulate 2 minutes in support hold on rings.


Too often we see athletes bypass developing the strength to perform a movement “strict” in favor of performing that movement “kipped” because they perceive it as being easier. And yes, while the purpose of kipping a movement is to increase our work capacity and allow us to perform more repetitions of that movement in a shorter period of time, that does not necessarily mean the movement is easier on the body. Especially when you consider the kind of stress being created by such a dynamic movement.

Take the kipping pull-up, for example. By recruiting the hip to help elevate the body during the pull-up, we are lessening the pulling strength necessary to perform the movement, potentially making it accessible to an individual who might not have the pulling strength to perform a strict pull-up. But stop for a moment and consider this: if you don’t have the shoulder strength or stability to perform a strict pull-up, what makes you think you have the shoulder strength or stability to be swinging from the pull-up bar without putting yourself at risk for a shoulder injury? 

So, to those of you working toward your first pull-up or first muscle-up, our advice is this: put in the time and work to build the strength to accomplish it strict, first. Your longterm shoulder health will thank you.


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