“Well, you’re in your little room, and you’re working on something good. But if it’s really good, you’re gonna need a bigger room. And when you’re in the bigger room, you might not know what to do. You might have to think of, how you got started, sitting in your little room.”
– Little Room, White Stripes
The dynamic pull-up (aka kipping pull-up) involves a well-timed handoff of motion between lower- and upper-body components. The lower body starts this movement with a forward and back swing, and then hands off the momentum to the upper body.
Teaching the hip-swing portion of the kipping pull-up can be aided by having the athlete hang from the pull-up bar while the trainer initiates the swing forward and back with a forward push on the sacrum and backward push on the belly. This is one way to get a feel for the rhythm and timing of the swing that sets off the movement.
Working inverted develops a bunch of the core elements of true fitness–strength, agility, flexibility, coordination, and balance—as well as a lot of more unusual but equally important abilities: spatial awareness, body control, trunk stability, wrist flexibility and strength, and tolerance for inversion itself, to name a few. Plus it’s just plain fun.
When was the last time you did a handstand?