Why can I do kipping pull-ups but not a strict pull-up?
A kip starts from the hip swing. A strict pull-up starts with the shoulder blades moving down from a still hang, and that is often the part that stalls.
Questions about the shoulder and pull-ups
Plain answers to what people ask about a shoulder that can kip but not do a strict pull-up. Each one leads on to the drills, the structures and the program.
Why does my shoulder hurt at the start of a pull-up, from a dead hang?
Only an examination can say why yours does. A common pattern: the shoulder blades are slow to set, so a still hang loads the joint more than the muscles.
What muscles start a pull-up?
From a still hang, the lower trapezius, latissimus dorsi and serratus anterior set the shoulder blades down and on the ribs before the elbows bend.
Scapular pull-up vs active hang: what is the difference?
The same movement: shoulders drawn down from a hang with straight arms. An active hang holds that position; a scapular pull-up repeats it as reps.
How do I get a strict pull-up back after shoulder pain?
One reasonable order: set the shoulder blades from a hang, own the top and the way down, then strict again — each step passed on camera within a pain rule.
Should I keep kipping while my shoulder is sore?
This program keeps kipping and bar muscle-ups out of training through its first two phases, while the start of the strict pull-up is rebuilt.
How much pain is OK during shoulder rehab drills?
The rule here: 0 to 3 out of 10 during a drill is fine, 4 to 5 means do less, 6 or more means stop it today, and worse the next morning means step back.
Are band-assisted pull-ups or lowerings better for getting back to a strict pull-up?
Different jobs: lowering loads the whole range and is usually possible first; a band practises the strict start from a still hang. The program uses both.
How long should I hang from a bar for shoulder rehab?
This program starts at 3 × 10–30 s of relaxed hang, stepping down before grip fails, and works up to a 20-second active hang within the pain rule.
General answers, not medical care. If any of the warning signsapply to you, see a clinician first.