How to Hip Pop! (for Kipping Pull-ups and Muscle ups)

[@WODprep]

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[@jimjammer85]

I’ve been struggling to get a muscle up. Did these drills today…then did 6 muscle ups (singles)!! Still sloppy but I’ll keep working these drills. Thanks a ton!

[@KieronDwyer]

I had already gotten a couple of bar muscle ups recently, but then couldn’t replicate them. Last night I watched this video and today was able to get three in a row without any failed attempts so this hip pop movement in particular I think is the key for me on this movement. Thank you.

[@alexcalvo8094]

Dude, thank you so much! I was able to do my first MU because of this video. I been training and following your advice for a couple months now and this hip pop was exactly what I was missing. Thank you!

[@SpriteHide]

I bought this to replace a very similar item whose foam grips had worn after years of use. kzbin.infoUgkxwyoGHi-cCLV1AqJYj7QeIWKSpdRMYPF1 This one is is even slightly better than the old one I had! (Sorry I don't remember the brand or model.) This bar sits a bit higher in the doorway, giving me more ground clearance for movement, and the foam grips and foam pads that protect the doorway are thicker. It was also very quick and easy to assemble. The only minor gripe I have is that the hand grips in the middle are really tight on the bar, and therefore hard to slide along the bar if you want a wider or narrower grip. You have to be patient and gradually work them into the position you want.

[@vro9059]

Thank you soo much went from pull ups with elastics to 10 pull ups in a row on the first time trying popping my hips amazing thank you for all your content it is the best!

[@AitchT.]

Kipping is different type of pull up as opposed to a strict pull up, you should practice both still

[@makeupbychelseyb2681]

Lots of cute puppies Hahahah love it. Thank you for this video, the hip pop on the floor exercise is so helpful !!

[@ecandil]

You are a legend! I am able to do pull ups because of your videos.

[@DHL4Jesus]

this is a GREAT video! Thank you sir!

[@grecofit]

Duuuuuude I needed this for real 💪🔥🎃

[@WODprep]

Let me know if it helps! 🙌🏻

[@karengraham991]

So helpful. Thank you 😊

[@LeoTaxilFrance]

Yes, it probably the best video on the subject. Or even the only one excellent video. Many thanks!

[@mareemajor]

Thanks for the tips! This is my limiting factor and the missing piece of my BMU progressions!

[@manuelromero4774]

Awesome and detailed, I understood how important is hip Pop.

[@chazhavens2814]

Perfect Timing! My coach was helping me with this Monday on the rings! Awesome progression ideas. Thanks!

[@WODprep]

Hope it helps!

[@melissa1anguiano]

I was told to use my hips today! I had no idea what they were talking about…. 😂 definitely trying the bridge practice.

[@elizabethbollmann45]

The frog legs! All I need is to get my hips popping! Thank you so helpful. I can’t wait to try it.

[@jordanlyons8453]

These have helped me a lot to even get to Pull-ups. I use hip drive/leg drive in Deadlifts, Bench and Squats. So why not use it in Pulls as well? Makes sense to me.

[@beckyjohnson5138]

"Just pop your hips" says EVERYONE, even people who can't even do a pullup. I can't wait to try this Frog Kip tonight before class! I'll let you know if this cue helps! I'm soooooo close to a muscle up.

[@ewgenwelmerk3110]

Thanks a lot Ben!

[@alyssamanning6432]

Thanks for sharing all your knowledge and tips! I'm hopeful to turn up the volume of my hip hop; I honestly think I need to start building good habits from the foundation 😅 I'll be starting from the floor 👍

[@WODprep]

Great to hear! You got this

[@germanpotatooo]

WodPrep 4 President!

[@markcrandall5800]

Love the shirt idea, I'm pretty new to CrossFit compared to a lot of my peers, although I caught on rather quickly, kipping and muscle ups have been a huge obstacle for me

[@WODprep]

Hope this video helps! We have tons on kipping and muscle ups, should be plenty to keep you progressing! 🤗

[@Thora_Strong1]

This is EXACTLY what I needed! The frog Kip gave me an aha moment!

[@WODprep]

So glad to hear this!

[@AitchT.]

Thankyou ❤

[@federicoramirez8175]

Great video! 🙏

[@WODprep]

thank you!

[@BigSparko1]

Hey man, love your videos. What about bent legs for butterfly, still same thing? I've always done every gymnastic movement with straight legs to create the hip flexion, not bent knees, but lately am trying to change my technique as it feels inefficent. So would you do butterfly pull-ups/C2B with this same bent leg hip extension? Cheers for all the info you put out

[@WODprep]

I still keep a fairly straight leg for butterflies - check out this video for slow mo breakdown - kzbin.info/www/bejne/fHTLanudfqmNrNU

[@firosatomohamat5400]

Oh my Gosh Finally, thank you thank you, I saw a old video where you explained on the wall. But I'll be sure to try these. I always hear I have to pop my hips but no one ever explained how to do it. The floor hip popping should your back be in arch position or should it stay flat on the ground?

[@WODprep]

flat on the ground for this one! Glad you liked the video, hope it helps

[@felicianonardozza4916]

Hi Ben. Tks for what you do for us. I'm looking for a video to learn kipping ring dip, did you already rec, anything like it? Tks

[@thefishingfam]

I heard “hip hop” and now I can’t unhear it😂😂

[@magharninja1811]

Niceeeee video man💪👍

[@JVSTMVXX]

Heep. Heep hop. Heep hop anonymous 😂

[@waltfit9235]

Hey! Lol.

[@WODprep]

hey!

[@waltfit9235]

@@WODprep I was saying hey to all the haters.

[@WODprep]

@@waltfit9235 😂

[@Chew81]

But why would anyone want to do a muscle up using this cheating method? It IS cheating because it is not allowed in the military or schools PE lessons. The muted version is way better because it leads to perfecting your muscle up to an eventual slow muscle up with strict controlled form. That's the ideal, right? I know that the hip pop is still a skilled move, but it defeats the purpose of doing a muscle up or even a pull up.

[@alexchernyshev2748]

What about Olympic weightlifting then? Those guys I suppose are the biggest cheaters for you. Proper clean and jerk should be curl with strict shoulder press, right?

[@orlandocarrillo7132]

For cardio, for metabolic conditioning. If you do strict muscle ups, you strictly work only on your strength. If you use kipping you can do many more reps and improving your conditioning.

[@FetchCB]

How can it be cheating if the rules allow it? In Crossfit the kipping pull up is allowed. The creator of Crossfit was a gymnast and kipping is allowed in gymnastics en.m.wikipedia.org/wiki/Kip_(artistic_gymnastics)#:~:text=The%20kip%20is%20an%20important,perform%20any%20number%20of%20skills. Crossfit for which this video is intended is gymnastics, olympic weighlifting and Hiit.

[@derekparkes5449]

Ok then, let's learn how to both. Like they do in .....crossfit. How heavy is your weighted strict chest to bar - dumbell betwen toes?