What is the most popular goal people have when they begin their fitness journey? If you answered "get a pull-up" you win the prize! We hear it time and time again. Whether someone used to have pull-ups as a child and lost them, or never experienced the thrill of one as of yet, it's the one movement that most people yearn to conquer.
There are a few different types of pull-ups and they each serve a different purpose. The "strict" pull-up is most definitely a test of strength. The "kipping" pull-up allows for the faster cycling of the movement and allows for more work to be accomplished in a shorter period of time (more power output). The "butterfly" pull-up is the most efficient, but also the most taxing from a cardiovascular perspective.
Although kipping or butterfly pull-ups provide more power output then a strict one, the requisite strength required for a strict pull-up should not be overlooked. There are many progressions we will utilize to help you improve strength so that you will one day get that first pull-up, or regain what you thought was lost.
If you already have a strict pull-up and are trying to take things to the next level, this video from the CrossFit Journal provides some great tips to help you work on the mechanics for both the kipping and butterfly versions. You'll see many variations and pull-up progressions in our programming to help you achieve your goals!