In CrossFit, the allure of kipping pull-ups, toes-to-bar, and other dynamic gymnastics movements is undeniable. These movements are explosive, efficient, and—when performed correctly—can significantly boost workout performance. However, the foundation of all gymnastics should begin with strict movements before progressing to kipping. Mastering strict movements ensures that athletes develop the strength, control, and mechanics necessary for long-term success and injury prevention. Let’s explore why strict comes first and how to build the necessary strength for gymnastics movements.
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The Importance of Strict Movements
Strict movements, such as strict pull-ups or strict handstand push-ups, are performed without any additional momentum. Unlike kipping, they rely solely on muscular strength and control, which provides numerous benefits:
- Developing Strength: Kipping movements require explosive power, but strict movements are what build the necessary muscle strength to support these movements. For example, if you cannot do a strict pull-up, your shoulders, back, and core aren’t strong enough to withstand the forces generated by kipping. Strict training ensures you’re strong enough to perform advanced movements safely.
- Injury Prevention: Jumping straight into kipping movements without mastering strict versions first can lead to injury. Kipping adds a dynamic force to your joints, especially your shoulders and elbows. Without the proper strength foundation, these joints can be overstrained, increasing the risk of tendonitis, strains, or worse—tears and dislocations.
- Body Awareness and Control: Strict movements teach proper body mechanics. They allow athletes to understand how to engage the right muscles and maintain proper alignment. This awareness is crucial when progressing to more complex movements, as it ensures proper movement patterns and reduces compensations that can lead to imbalances or injury.
Building Strength for Strict Movements
Developing strict movements requires a structured approach focused on strength, mobility, and consistency. Here’s how to build up to different strict gymnastics movements:
- Pull-Ups:
To build strength for strict pull-ups, start with movements like ring rows, banded pull-ups, or negatives (slowly lowering yourself from the top position). Consistent practice is key, and accessory work like lat pulldowns, dumbbell rows, and core exercises will help build the upper body and core strength necessary for strict pull-ups. - Handstand Push-Ups:
Developing strict handstand push-ups starts with building overhead pressing strength. Exercises like strict presses, dumbbell shoulder presses, and pike push-ups are excellent for strengthening the shoulders. Also, practicing static holds (holding yourself upside down against a wall) helps develop body control and shoulder endurance. - Toes-to-Bar:
Strict toes-to-bar is another challenging movement that requires core and grip strength. Building a strong hollow body position is essential. Start with hanging leg raises, focusing on controlled movement. Additionally, working on strict knees-to-chest and hollow holds will build core strength and help you gain control in the hanging position.
Limiting Factors and How to Overcome Them
Several limiting factors can affect an athlete’s ability to master strict movements. Here are a few common challenges and how to address them:
- Lack of Strength:
The most common limiting factor is simply a lack of strength, especially in the upper body and core. Consistent strength training that targets these areas is crucial. Incorporating accessory work like strict presses, rows, planks, and other core exercises will build the necessary strength to perform strict movements. - Mobility Restrictions:
Mobility, particularly in the shoulders and thoracic spine, can be a limiting factor. For example, limited shoulder mobility can make it difficult to achieve the proper range of motion in pull-ups or handstand push-ups. Regular stretching, foam rolling, and mobility work (e.g., using bands or lacrosse balls) will help improve range of motion and allow for better movement mechanics. Check out our blog about mobility: HERE - Improper Technique:
Even if you have the strength and mobility, poor technique can hold you back. This is where coaching is essential. Working with a coach to refine movement patterns and develop proper alignment in strict movements is key to long-term progress.
Build the Foundation First
In CrossFit, mastering strict gymnastics before progressing to kipping is crucial for both performance and safety. By developing the foundational strength, mobility, and body control through strict movements, athletes can not only improve their performance but also protect their bodies from injury. Remember, it’s not just about doing more reps or getting through the workout faster—it’s about building a body that can handle the rigors of CrossFit for years to come.
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