Strict First, Kip Later: The Path to Real Strength

Picture this: you're mid-WOD, drenched in sweat, fighting for breath. You grip the bar, fly into a smooth rhythm with kipping pull-ups, feeling powerful and unstoppable. But then, when it’s time to knock out some strict pull-ups, you grab the bar, pull with all your might, and… nothing. Sound familiar? Don’t worry, you’re in good company.

For many CrossFit athletes, the kipping pull-up becomes the go-to move. It’s fast, it’s effective, and hey, it looks cool. But the strict pull-up? That’s a different beast. If you’ve been avoiding it, you’re missing out on building the strength that unlocks not just pull-up mastery, but a whole new level of fitness. Let's dive into why getting strict first is essential and how to get there.

Why Strict Pull-Ups Are More Than Just a Pull-Up

Kipping pull-ups are like the espresso shot of the CrossFit world—quick, intense, and perfect for cranking out reps in a WOD. But strict pull-ups? They’re more like a slow-brewed cup of coffee—methodical, precise, and built on a strong foundation. While kipping pull-ups have their place in increasing power output and work volume, strict pull-ups lay the groundwork for real, raw strength.

Here’s why strict pull-ups should be a priority before flying into kipping territory:

Foundation of Strength: Strict pull-ups build raw strength in your back, shoulders, arms, and core. This strength carries over to so many other movements in the gym, from deadlifts to muscle-ups.

Shoulder Stability: Kipping relies on momentum and can put strain on your shoulders if you don’t have a solid strength foundation. Strict pull-ups require controlled movement, helping to stabilize your shoulders and prevent injury.

Long-Term Progress: Mastering the strict pull-up sets you up for better performance down the road. It’s like learning to walk before you run—without that base, you’re likely to hit plateaus (or worse, get injured).

It’s easy to get caught up in the excitement of kipping pull-ups, but without the strict pull-up in your toolkit, you’re skipping a crucial step in your fitness journey.

Why Athletes Struggle with Strict Pull-Ups

1. The Momentum Trap: Kipping Overload

Let’s face it: kipping pull-ups are fun. They’re fast, they get your heart racing, and they make you feel like a CrossFit ninja. But here’s the catch: kipping pull-ups rely heavily on momentum. You’re swinging, driving with your hips, and using a full-body effort to get over the bar. When that momentum is stripped away, many athletes realize they don’t have the pulling strength to execute a strict pull-up.

Hiding Weaknesses: Kipping pull-ups allow you to rely on momentum, masking any deficiencies in your upper-body pulling strength. This makes it easy to avoid strict pull-ups altogether.

Plateauing Progress: If you always rely on kipping in WODs, you’re missing the opportunity to build the strength required for strict pull-ups. As a result, you’ll eventually hit a performance plateau.

2. Weak Shoulder Stability and Core Engagement

A strict pull-up isn’t just about pulling yourself up—it’s a full-body movement that demands strength and control. Weaknesses in shoulder stability and core engagement can prevent you from progressing toward your strict pull-up goals.

Shoulder Wobbles: Kipping pull-ups move your shoulders through a dynamic range of motion, but strict pull-ups require them to remain strong and stable. If your shoulders aren’t up to the task, strict pull-ups will feel nearly impossible.

Core Control: In a strict pull-up, your body needs to stay straight with zero swinging. A weak core leads to flailing legs and inefficient movement. In other words, if your core isn’t tight, you’re wasting energy that could be used to pull yourself up.

Without addressing these foundational weaknesses, strict pull-ups will remain out of reach, and your progress in other areas of CrossFit will be limited too.

The Path to Mastering Strict Pull-Ups

So, how do you go from struggling with strict pull-ups to smashing them? It’s time to put in the work and build the strength that kipping can’t give you. Here’s how to start:

1. Scapular Pull-Ups: Start from the Foundation

Before you even think about bending your elbows, your shoulders need to be strong and stable. Enter scapular pull-ups, the often-overlooked movement that helps develop shoulder stability.

How to Do It: Hang from the bar with your arms fully extended. From there, pull your shoulder blades down and back without bending your elbows. It’s a small movement, but it activates the muscles around your shoulders, setting the stage for full pull-ups.

Why It Works: Scapular pull-ups strengthen the muscles that stabilize your shoulders, giving you the foundation needed to eventually pull yourself all the way up.

2. Band-Assisted Pull-Ups: Progress with Control

Band-assisted pull-ups are a great way to scale the movement while still building strength. But there’s a right way and a wrong way to use them.

Choosing the Right Band: Don’t go for a band so thick that you can easily rep out 10 pull-ups. You want to choose a band that challenges you while allowing you to maintain control.

Focus on Form: Make sure you’re pulling with control and engaging your core. Avoid the temptation to use momentum, even with the band’s assistance.

3. Ring Rows: Build Your Pulling Strength

Ring rows are one of the most effective and scalable ways to build upper-body pulling strength. Plus, they’re accessible for athletes at any level.

Adjust the Angle: The closer your body is to horizontal, the harder the movement becomes. Start with an easier angle and gradually work your way to a more challenging position.

Why It Works: Ring rows allow you to focus on pulling strength and core engagement without the added difficulty of hanging from a bar. They’re an excellent progression toward strict pull-ups.

4. Hollow Holds: Strengthen Your Core

A strong core is essential for strict pull-ups, as it keeps your body stable and prevents unnecessary movement. Hollow holds are a perfect drill for developing this core strength.

How to Do It: Lie on your back, lift your arms and legs slightly off the ground, and hold your body in a hollow position. The goal is to keep your lower back pressed into the floor.

Why It Works: Hollow holds teach you to engage your core and maintain control, which is critical for preventing swinging or flailing during strict pull-ups.

5. Patience and Consistency

Building the strength for strict pull-ups takes time. It’s easy to get frustrated, but remember that progress is slow and steady. Stick with the program, and you’ll get there. Focus on controlling each movement and keep practicing regularly.

Strength Is Earned, Not Given

Kipping pull-ups may be the flashy, fast way to get through WODs, but true strength comes from mastering the strict pull-up first. By building a solid foundation of shoulder stability, core engagement, and upper-body pulling strength, you set yourself up for long-term success—not just in pull-ups but in countless other movements.

Pro Tip: Incorporate Pull-Up Progressions into Your Warm-Ups

If strict pull-ups are your goal, make it a habit to include pull-up progressions like scapular pull-ups, ring rows, and hollow holds into your warm-ups or accessory work. This small, consistent effort will add up over time and bring you closer to that elusive strict pull-up.

So next time you grab the bar, remember: strength first, speed later. Mastering the strict pull-up will not only make you stronger but will also unlock new levels of performance in the gym. Get ready to conquer the bar, one pull-up at a time.