Kipping Tips for CrossFitters
- jeannette432
- Jun 12
- 2 min read
As a physical therapist and a CrossFit coach, I see the hollow hold and arch hold programmed into warmups all the time, and rightfully so. Yet I tend to see a disconnect in how coaches and members translate these drills onto the rig. Often times there’s no direct communication made about how these shapes benefit us when hanging to perform a kip. Here’s a quick breakdown on how to use the hollow and arch to your performance benefits and for better shoulder integrity during high volume WODs.
Arch: When driving into the arch position, focus on a tighter and snappier arch than you’d expect. The goal is to maintain lat tension throughout instead of overextending and creating slack in the system. Many gym-goers see the exaggerated swinging arch of some competitors and assume they need to maximize the swing forward to get a more powerful kip. Really this creates a lengthened, weak position and a poor turnover once in the hollow. I like to cue them to drive their feet together hard down to the floor, creating a parenthesis shape more than a ‘C’-shape.
Hollow: When on the bar and driving back into hollow shape, this is where that straight-arm lat strength gets put the test, and breaking out of hollow form sets you up for a much harder follow-through. Stay patient as you drive back in hollow and don’t initiate the pull too early!
Check out the video below to see a demonstration of arch and hollow positions on the bar!
Seeing some changes but still want a more individualized approach to your rehab? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!
Thomas Bilodeau, PT DPT, USAW-L1
Zenith Performance Physical Therapy
ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult
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