Friday, November 22, 2013
Workout of the Day
20 min amrap
400 m run
21 1.5/1 of kb swings
I'll chime in with my take on all this.
CF Gymnastics seminar staff recommend getting a strict muscle up before kipping, and a strict pull-up before kipping.
Kipping pull-ups put a lot more load on the shoulder that strict, and I think those tissues are best made ready for kipping by getting one or two strict pull-ups first. Meanwhile learn to hang from the bar and do shoulder shrugs with no arm bend, and then the kip or beat swing, gradually working up the amplitude.
A second issue is shoulder mobility, internally rotated shoulders, which many beginners have, are much more prone to injury from kipping IMNSHO
Last, many new folks do not know how to activate their shoulders properly, they initiate the pull with the arms rather than the shoulders, and this tends to put the shoulder into internal rotation (bad).