We had such a blast at the Gymnastics Cert with Jeff Tucker this last weekend at CrossFit 949, in South San Clemente. I spent a good deal of the weekend inverted and got a taste of what it was to really have active freakin’ shoulders. Although it was my second time at a Gymnastics Cert, it was an eye opener and a good ol’ Southern kick in the ass to get our box on board with gymnastics.

So, as we all know, one of the first milestones and goals on a new CrossFitter’s checklist is the kipping pull up. Can someone who still does not have the upper body strength complete a kipping pull up before a deadhang pull up? Yes. We’ve all seen it. The use of the entire body to generate momentum to get your chin over the bar takes less strength than a strict pull up. The problem, though, lies in the return. What happens when you need to lower your body in a controlled manner from the top position down to your swing again? Do you now have the strength to maintain active shoulders and prevent serious injury to those shoulders when all that weight comes down with momentum?

Safety comes first so that you all can be hitting PRs in Fran well into your golden years. With that said, will you be banned from the bars until you master the deadhang? Absolutely not. Grab a band, knock out deadhangs with the assistance (full range of motion!) and you can use that band for kipping pull ups. Gradually use lighter bands until you crank out that puppy unassisted and then knock out the kippings band free.

This may sound a bit strict, and yes, a bit challenging, but CrossFitters are never the type to shy away from a challenge, especially the likes of our members, so I’m looking forward to seeing a whole lotta deadhangs cranked out in the near future!

WOD 10.14.09