Earn the Kip: Why Strict Strength Comes Before Skill
- Keith E. Knapp
- Nov 3
- 4 min read
Every so often, a question comes up in class or from one of our coaches that deserves more than a quick answer — it deserves a full conversation. Recently, one of our coaches asked about kipping pull-ups: when we’ll bring them back, how to coach them, and why we emphasize strict strength first.
The question was great. And it made me realize something important: we could do a better job explaining the “why” behind our approach — not just for coaches, but for every athlete in our community.
Because at its core, this isn’t about pull-ups. It’s about how we approach progress. It’s about how Fitness is for everyone, regardless of where you start. The way we scale, teach, and progress movements is what makes it accessible — and this conversation is the perfect example of how we meet every athlete where they are while still holding a high standard for growth.
In the CrossFit space, few movements generate as much debate as the pull-up — specifically, when and how to introduce the kip. At Community Fitness Lab, our coaching philosophy is rooted in the same principles taught at the CrossFit Level 1: mechanics, consistency, and intensity. The kip is not a shortcut — it’s an expression of skill layered on top of control and strength.
Let’s unpack what “Earn the Kip” really means and why our programming prioritizes strength and progression before momentum.
What “Earn the Kip” Really Means
The phrase “Earn the Kip” is a foundational CrossFit teaching that calls attention to the proper development sequence of the pull-up. Before athletes add dynamic, momentum-based movement, they must first build the foundational strength and control required for strict pull-ups.
The kip itself is a skill of efficiency — a way to express power and endurance once an athlete already possesses the structural integrity to control their body in space. When performed prematurely, kipping pull-ups can lead to:
Poor movement mechanics
Shoulder or elbow instability
Overreliance on momentum
A false sense of progress
To “earn the kip” is to honor the progression — build raw pulling strength, master body control, and then layer in skillful, efficient movement. This isn’t gatekeeping; it’s coaching with intention.
Mechanics → Consistency → Intensity Skill can only safely amplify what strength has already built.
Strength First, Then Competition Readiness
It’s fair to ask, “But what about competitions? They allow kipping pull-ups, even in the CrossFit Open.”
Here’s the truth: athletes who can kip but can’t perform a strict pull-up are always at a disadvantage. Strict strength is the foundation that allows you to express skill safely under fatigue and pressure.
The stronger athlete is the more competitive athlete — period. By developing strict pulling capacity, athletes not only protect their joints and tendons but also create the physical foundation that makes kipping more powerful, more repeatable, and more efficient.
Building strength first doesn’t limit performance; it expands it.
Why We Use Banded Pull-Ups
A common question (and criticism) we hear is about band-assisted pull-ups. Some argue that bands create momentum instead of muscle engagement. And yes — when used poorly, that’s absolutely true.
But when used intentionally and coached well, bands provide what’s known as accommodating resistance.
Accommodating Resistance Explained
Accommodating resistance is a training method where the amount of resistance changes throughout the range of motion to match the body’s natural strength curve. In simple terms:
You get more assistance where you’re weakest and less where you’re strongest.
In a pull-up, that means the band gives more help at the bottom (where leverage is poor) and less at the top (where you have better mechanical advantage). This allows for full-range strength development while maintaining control and proper movement patterns.
Why Bands Work (When Used Correctly)
Build Strength Through Full Range: Bands allow athletes to train both the pulling and lowering phases of the movement under control, strengthening the entire chain — lats, biceps, and scapular stabilizers.
Reinforce Mechanics and Motor Patterns: Instead of bouncing through partial reps, athletes can practice full, clean repetitions with proper engagement.
Scale Smartly: Bands provide a bridge between ring rows and unassisted pull-ups. Athletes can progressively reduce the band thickness to match their strength improvements.
Protect Shoulders and Elbows: By reducing load where leverage is poor, bands make training safer and more joint-friendly, especially for beginners or those rebuilding strength.
The key is intent. Bands fail when athletes rush, bounce, or treat them like trampolines — chasing speed instead of quality. But when athletes come to a true dead hang, engage properly, and pull with control, bands become one of the most effective pathways toward true pulling strength.
Programming Philosophy: Strength Before Skill
In the past month or so alone, we’ve programmed pull-ups in workouts on September 30th, October 13th, and November 3rd — with strict pull-ups appearing specifically in the November workout for the first time since mid-September. The goal has never been to eliminate kipping; it’s to dose them in the right way for the right athletes at the right time.
When we do allow kipping pull-ups, it's because our athletes have built the foundation to perform them safely, efficiently, and under control.
We’re not anti-kip — we’re pro-strength and pro-progression.
The Bottom Line
“Earn the Kip” isn’t about holding athletes back. It’s about equipping them to move well for life.
Strength first → Safety and longevity
Skill next → Efficiency and performance
Intensity last → Expression of mastery
If you can do a big set of strict pull-ups, your kip will be cleaner, faster, and safer. If you can’t yet, every banded rep, ring row, and negative pull-up you perform with intention is one step closer.
At the Lab, we don’t chase shortcuts. We build capacity — one honest rep at a time.
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