If you train CrossFit, you’ve probably heard both terms:

Strict pull-ups and kipping pull-ups. If you work out at a gym, you might have heard someone scoff at one variant or the other.

Both exercises get you to the bar. But the way you do it – and what they train – is quite different.

One is mostly about strength. The other is more about efficient movement and rhythm. And strength too, of course.

Let's clarify the difference.

What is a strict pull-up?

A strict pull-up is the classic variant. You hang from a bar and pull your body up until your chin is over the bar – without help from your hips or swinging.

The movement mainly comes from your back, shoulders, arms, and core.

It's a pure strength exercise. Strict pull-ups are therefore often a good indicator of how strong your upper body actually is.

What is a kipping pull-up?

A kipping pull-up uses more of the body.

You create a swing in your body (often called a kip), and use your hips and momentum to help you up to the bar. This doesn't mean the exercise is “easier”. It’s just different.

Kipping pull-ups are also about rhythm, timing, coordination, and efficient movement.

In CrossFit, they are often used in workouts where many repetitions are required, sometimes up to 100.

The biggest difference

In short:

Strict pull-ups

→ mostly strength

Kipping pull-ups

→ mostly efficient movement

Both are good training!

Which one should you learn first?

Most coaches recommend learning strict pull-ups first. They build the strength you need in your back and shoulders. At the same time, it's sensible to practice the "kip." The swing you later need to perform a kipping pull-up.

When you have a solid base, it also becomes safer to learn kipping pull-ups later. They are often performed in larger sets and with more repetitions, so it is an advantage to be strong enough in the upper body to avoid injuries.

Grip can be a limitation

When workouts involve many pull-ups, the hands are often the first to give out. That's why many people use grips on the rig. They provide a better grip and can protect the skin when the workout includes pull-ups, toes-to-bar, chest to bar or muscle-ups.

In short

Strict pull-ups and kipping pull-ups are two different ways to get your chin over the bar.