We are working on pull up strength before we set you loose on kipping pull-ups. The kipping pull-up can generate a force on your shoulder of 10 times your body weight. We want to make sure you're shoulders are strong and ready for this significant force.
To do kipping pull-ups safely and effectively you also need good shoulder mobility. Take a look at this video from Kelly Starrett for some shoulder mobility prep. We can all use a bit more shoulder mobility!
Pull Up Work
If you don't have pull-ups you'll accumulate 90 seconds in the flexed arm hang
If you have pull-ups you'll do one set of max reps dead hang pull-ups. Then you'll do
3 sets of 1/2 max reps dead hang pull-ups.
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