In correcting a pull-up, which progression is used between reps to practice a sound return?

• A. Pause at the top of the pull-up to reset grip.
• B. Have the athlete perform two kip swings in between each pull-up, practicing a sound return.
• C. Do two strict pull-ups between kip swings.
• D. Swim through the movement without pauses.

Answer: (B)

Focusing on the transition between reps is essential for a sound return in a kipping pull-up. Using two kip swings between each pull-up provides deliberate practice of the sequence that resets and aligns the body for the next rep. This method reinforces maintaining the proper hollow position, controlled hip drive, and bar path while re-engaging grip and setup for the next pull. The aim is a fluid, repeatable return, not a stall or a shift to a different movement pattern.

Pause at the top to reset grip disrupts rhythm and doesn’t train the return flow. Doing two strict pull-ups between kip swings removes the kipping element from the corrective practice. Swimming through the movement without pauses lacks a structured way to reinforce the return mechanics.