Let’s get this out of the way Cross Fit Pittsburgh – kipping pull-ups are different from strict pull-ups. Strict pull-ups are a strength movement, necessary for building muscle and power to help you progress in your fitness. A kip is a full body anaerobic movement that utilizes your shoulders, chest, back, and core. It is also an extremely technical movement that requires knowledge of proper body mechanics, and sufficient amount of strength to carry it out consistently. For this reason we highly recommend that you are able to execute five strict pull-ups before progressing to kipping.