Friday, October 19, 2007

kipping like a gymnast

Kipping like a gymnast:

Crossfit encourages kipping while doing pull-ups for the simple reason that the faster you move with a load the more "work" is being done.
and can even be used during a handstand push-up, to kip to the handstand.

work= (force)(distance)/time

1.) Kipping on a pull-ups is a good interim step, using hip power to drive the body above the bar.

2.) The next step would be kipping into a muscle-up, while still doing most of the pulling.

3.) The next being kipping to supported, on the rings. Starting hanging upside down and then moving completely based on the kipping motion to catching in the supported position (bottom of the dip) This is a dynamic move that the body will move at more than double the speed of a regular muscle up. (dynamic moves aren't meant to be done on "elite" home rings) the risk for falling or missing the catch is much greater while doing this move.

4.) The next move is doing an actual kip... this is performed on a highbar or the uneven bars. starting from a a basic swing the body folds in half at the forward part of the swing. at this point, the toes should fire toward the bars and can even hit the bar lightly. The the body straightens rapidly with the arms still straight and the body swings so fast the the momentum will bring you to the supported position of the muscle-up. WOW hip explosion at its best.

About half of the routines in the video start with kipping to supported.

3.5) Flexibility may limit the ability of the athlete to kip hard enough to get to supported. If this is the case start at the supported position lean forward onto the bar until the body is parallel to the ground. At this point you will need to fold the body in half rapidly while pushing off the bar. by the bottom the arms will straighten and the legs will still be as high as possible. Rapidly straighten the body at the peak of the forward swing as before. hip explosion with get you to the supported, any failure will ensure you don't get there. If the body doesn't straighten all the way there will be a falling portion and the falling motion will steal the momentum you need to get up. It will also add extra pressure onto your hands and may help make your baby soft hands tear.


Anonymous said...

That video was awesome.


Ketch Rudder said...

Coach D.

You fail. Because your work formula is wrong, you suffer from false beliefs.

More work does not get done because you move faster. You need a refresher in 7th grade physics.

You write: work= (force)(distance)/time

That formula of yours above is wrong.

Right: work = weight x distance

Thus to do more work, you must either increase the weight or increase the distance. Doing more work has nothing to do with moving faster.

Perhaps you have confused work with power.

Power is work / time.

Written another way: power = weight x distance / time

If you know that speed is distance / time, you can say that power is weight x speed

Force is something else.

Force is mass x acceleration

Acceleration is how fast something is speeding up. It's the derivative of speed.

Perhaps you have confused weight with force.

Weight is a static load and arises as the consequence of gravity pulling on a mass. In other words, weight is the force of gravity on a thing, that is, mass times the acceleration of gravity, w = mg.

So you could have written work as thus,

work = mass x acceleration of gravity x distance

Again, power would be thus,

power = mass x acceleration of gravity x distance / time

If you want to do more work, lift more or lift the same weight farther.

If you want to increase power, increase the work in the same time or decrease the time to do the same work.