Kipping Pull-Ups

Kipping Pull-Ups

To succeed in bowhunting, learn to pull your weight.

This edition of Fit to Hunt targets a very important part of your bowhunting body -- the pulling muscles. These guys aid in a solid draw, they maintain the draw, and they sponsor the effort involved in climbing trees and dragging game. The kipping pull-up will aid you in all of these efforts.

//

While most people know what a traditional pull-up is, very few have ever heard of a kipping pull-up -- kip for short. At first glance, kips look like cheating or maybe even spastic pull-ups. They are not. Kipping pull-ups allow you to do more work in less time, thus increasing energy expended. They demand full-body coordination movements that translate directly to the real-life pulling movements previously mentioned. Lastly, the hip motion of effective kips adds to their function by developing the posterior chain -- lower back, glutes, and hamstrings. The posterior chain is your main engine for hiking the high country and a host of other movements.


When it comes to pull-ups, don't be concerned with grip -- underhand or overhand (supinated or pronated). When you can do 30 pull-ups, they all start to feel the same, no matter the grip. Follow these steps to master the kip:


1. Jump up and use the upward momentum from the jump to pull yourself up until your chin touches the bar. You can start the kipping pull-up from a dead hang, but if you're new to the exercise, try starting at the top.

2. Let yourself drop. This first drop gives you enough momentum to start the kip with a little assistance. Pull your hips back and push your shoulders forward while you descend. As you near the bottom of the pull-up, let your body straighten out until your hips are aligned with your torso and your feet are hanging down.


3. Using the momentum from the down phase, bounce into the up phase by swinging your feet forward at the beginning of the up phase. Just make sure that as your feet come forward, your hips stay back. As you near the top of the up phase, your feet will naturally swing back down. When this happens, bring your hips up and out to round out the up phase of the exercise.


4. At the very top of the up phase, thrust your chest out as if you are trying to throw yourself, chest first, over the bar. Then let yourself drop to the down phase again, swinging your feet back behind you as you come down. As you get to the bottom of the down phase, bounce back up to repeat the pull-up.

The goal in your kip workout is to increase repetitions. The more you can do, the stronger you become. Muscular endurance, stamina, relative strength -- whatever you want to define and measure gets better. With the goal being high reps, regular bouts are critical.

One final thought: For peak success this fall, take pen to paper and compose your objectives for the rest of 2010. Construct your plan, eliminate excuses, and make your dreams a reality.

GET THE NEWSLETTER Join the List and Never Miss a Thing.

Recommended Articles

See More Recommendations

Popular Videos

Kansas Turkey Bowhunt

Kansas Turkey Bowhunt

Bowhunter contributor Matt Palmquist sets up shop for a turkey hunt in Kansas.

Texas Hog and Whitetail Hunt

Texas Hog and Whitetail Hunt

Bowhunter TV Editor Derek Mleynek sets up for some hog and whitetail hunting at Canyon Ranch in Texas.

Elk Bulls Abound in Colorado

Elk Bulls Abound in Colorado

Bowhunter team member Rudy Bachraty gets his chance to take an elk with Cross Mountain Outfitters of Colorado.

Daytime Bighead Carp Bowfishing

Daytime Bighead Carp Bowfishing

Curt Wells is with members of the Muzzy Bowfishing team as they set their sights on bighead carp during the day in Kentucky.

See More Popular Videos

Trending Articles

This past fall my twin daughters started kindergarten, which meant that I stopped paying for Bows

9 Top Budget Bows for 2018

Tony J. Peterson - February 20, 2018

This past fall my twin daughters started kindergarten, which meant that I stopped paying for

Curt Wells and Randy Ulmer [video] explain the importance of momentum and penetration when choosing heavy vs. light arrows for bowhunting. How-To

How to Choose the Best Hunting Arrow - Heavy vs. Light

Curt Wells

Curt Wells and Randy Ulmer [video] explain the importance of momentum and penetration when...

Advances in rangefinding devices have helped bowhunters immensely. Scouting Tools

Advancements in Rangefinder Technology Through the Years

Chuck Adams

Advances in rangefinding devices have helped bowhunters immensely.

Archer Chris Cammack has arrowed the new world record for brown bears with his Alaskan giant. Other Game

Massive Alaskan Brown Bear is the New World Record

Lynn Burkhead - October 18, 2018

Archer Chris Cammack has arrowed the new world record for brown bears with his Alaskan giant.

See More Trending Articles

More Stories

I was sure I was going to have a great season this year. I was shooting well and scouting trips Stories

Tough Hunting Season? You're Not Alone.

Fred Eichler - February 20, 2018

I was sure I was going to have a great season this year. I was shooting well and scouting trips

If your vacation plans take you to the American Midwest, be sure to visit the St. Charles Museum of Bowhunting, a place where the Beanfield Buck still stands guard Stories

Mel Johnson's Buck Still Stands Guard at Pope and Young Club Museum

Lynn Burkhead - June 15, 2018

If your vacation plans take you to the American Midwest, be sure to visit the St. Charles...

Suddenly quiet, the bright-orange, one-time Danish Coast Guard boat drifted with the current, water Stories

A Greenland Hunting Adventure to Remember

Jeff Waring - January 02, 2018

Suddenly quiet, the bright-orange, one-time Danish Coast Guard boat drifted with the current,...

Choosing to bowhunt during gun season certainly adds an extra layer of difficult to and already Stories

Yes, You Can Bowhunt During Gun Season

Bowhunter TV - November 20, 2014

Choosing to bowhunt during gun season certainly adds an extra layer of difficult to and already

See More Stories

GET THE MAGAZINE Subscribe & Save

Digital Now Included!

SUBSCRIBE NOW

Give a Gift   |   Subscriber Services

PREVIEW THIS MONTH'S ISSUE

GET THE NEWSLETTER Join the List and Never Miss a Thing.

Get Digital Access.

All Bowhunter subscribers now have digital access to their magazine content. This means you have the option to read your magazine on most popular phones and tablets.

To get started, click the link below to visit mymagnow.com and learn how to access your digital magazine.

Get Digital Access

Not a Subscriber?
Subscribe Now