1. Kipping pull-up
Known as the “kip” to many gymnasts, this pull-up is basically where you jump with arms outstretched to grab onto a high bar. You then use your shoulder strength to pull your body up to the bar, where you are holding yourself up on the bar with your hips resting on it. This is a move necessary for gymnasts so that they can begin their uneven bar routine.
Many gym-goers, particularly those in Crossfit have used this as a workout where the motion is done several times over, putting unnecessary and really quite unnatural strain on the shoulders.
Simply put, don’t do a kip unless you’re a gymnast, looking to pull off a stelar routine. And when your gymnast days are over, put that exercise away for good.