What correction is recommended to address initiating the swing with the legs during a pull-up?

• A. Have the athlete initiate the movement from the legs.
• B. Have the athlete go back in the progression to the kip swing.
• C. Have the athlete go back in the progression to the kip swing and initiate the movement from the shoulders.
• D. Force a strict pull-up without kip.

Answer: (C)

The key idea is to correct the initiation pattern of the kip pull-up. When the swing is started with the legs, the lower body dominates the momentum and the shoulders may not engage in the proper timing, leading to a less controlled bar path and more stress on the shoulders. Returning to kip swing progressions helps rebuild the correct sequencing, and emphasizing initiating the movement from the shoulders ensures the upper back and scapular engagement fire first, with the hips providing coordinated rhythm after. This creates a smoother, safer bar path and consistent reps, rather than relying on leg drive or skipping steps. Forcing a strict pull-up skips the necessary progression and doesn’t fix the underlying initiation issue.