How Our “Skip the Kip” Ethos Applies to Your Training

What does it mean to skip the kip? Contrary to popular belief, it’s only coincidentally related to muscle-ups.

Part of our ethos at GMB is that, rather than taking shortcuts to try and reach an endpoint, you’re usually better off investing in the process of building your capabilities systematically. With a solid foundation, you can learn a wider range of skills with relative ease, even though it may not feel as sexy as saying “hold my beer” and diving into the deep end before you know how to swim.

In this episode, Ryan and Andy talk about looking at the outcomes you’re trying to achieve and skills you’d like to learn, then focusing on developing them from the bottom up.

Lots of examples from popular exercises and some 80s hard rock trivia too.

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Resources mentioned

Outside Magazines – HandstandPull-Up Tutorial: 3 Exercises to Get Your First Pull-UpTechnique Tweaks to Perfect Your Pull-UpsMuscle-Up Tutorial: How to Do a Strict Rings Muscle-Up

Transcript of Skip the Kip as an Ethos

Andy: All right. All right. All right. Welcome to the Gotta Make It Beautiful podcast.

Ryan: Got to. Got to.

Andy: Got to.

Ryan: What’s up?

Andy: Today we’re going to be talking about something that started kind of as a joke, but a joke about something that’s actually important. Then a lot of people took it to not be a joke and got really upset about it.

Ryan: Yeah.

Andy: It always happens. Today we’re going to be talking about skipping the kip. Skip the kip. We even have a T-shirt about this. Skip the kip. This is something that’s really close to the whole GMB ethos as a whole. We’re going to talk about what it means, why it’s important. It’s not just about muscle-ups, but we’ll get to that too. Yeah.

Ryan: Yeah. That’s what we’re doing. To start off, I remember when I was teaching in Amsterdam and I had on my skip the kip t-shirt, which I purposely wear because I was at a CrossFit place teaching. Because we were in Amsterdam, they were laughing at it for two fold. One, because they’re CrossFitters and it’s talking about the kip. The other thing, apparently that means chicken over there. They thought I was vegetarian [crosstalk 00:00:01:24]. I was like, “No, [inaudible 00:01:25].”

Andy: Yeah. For anyone who is not fitness world savvy, in CrossFit, they do a few different kinds of things where they kip, but the most controversial one is the kipping muscle-up. Which we don’t actually think is a muscle-up, and also many gymnasts who teach CrossFit agree. But it’s a thing where we have always taught muscle-ups a strict way because we’re trying to teach muscle-ups as a way to build strength. In CrossFit, you track your numbers and you try to get a higher score. There’s several workouts in CrossFit where the goal is to get many of these kipping muscle-ups. In order to get those numbers, people focus on these kipping movements. When we say that we prefer to do it strict, people get really upset about that because they believe that we’re attacking CrossFit.

Andy: I remember Ryan last year posted an Instagram with a skip the kip t-shirt. It was funny because we talked about kipping one time and one of our clients was like, “Yeah, you should just skip the kip,” and we thought that was funny. So we put it on a T-shirt. Ryan made this Instagram post and, “Oh, I hate all this bashing CrossFit. Why are you demonizing exercises?” Ryan had said nothing about specific exercises. He had said nothing about them being bad. He’s just standing next to a T-shirt, but people get really sensitive about this, which I think is interesting.

Ryan: Yeah. They just like shit on that, yeah.

Andy: Because if there’s something that you’re super confident is extra valuable, of course you’re going to be sensitive about it, right?

Ryan: Sure. Yeah. The thing is, again, just to reiterate this, we’re not saying CrossFit is bad. I think actually CrossFit is great. Kudos to CrossFit for bringing awareness to a lot of movement, Olympic lifting, and whatnot.

Andy: Amen.

Ryan: Say what you want about CrossFit, the community too. It’s just amazing what [crosstalk 00:03:41].

Andy: Super, super strong.

Ryan: I think really what we’re just after is why we talk about skipping the kip, what does that mean to us, and why maybe just that reframe in the way that you look at this can actually help you and will help you if you are looking at getting more kipping muscle-ups and more kipping pull-ups. We’re not actually saying that you shouldn’t do it or that’s a horrible thing. We’re just going to explain why we don’t and what we feel is important to us and where we’re going.

Andy: Right. The thing to know also is that even though the kipping muscle-up is something that’s kind of like an archetypal movement in CrossFit, the idea of kipping is not necessarily something that is unique to CrossFit. This is where it gets to where it is kind of an ethos for us is that we see this idea of kipping as making sacrifices to your training, making sacrifices so you can say that you’ve done more, so that you can get more numbers. This is something that’s not just a CrossFit thing. This is something that’s in almost every kind of workout system. You’ll see people want to get higher numbers. They want to say that they got 10 reps on their bench press, so their last couple are terrible. Bad form.

Andy: It’s not limited to just muscle-ups, but this is what we’re against is sacrificing quality, sacrificing your long-term progress by doing moves that you’re maybe not ready for. Risking injury potentially if you’re not ready for certain things for the sake of saying that you got a certain number. That’s what kipping means to us, and that’s why we’re against it. That’s what we’re going to be talking about, our ethos of being the opposite of that, of focusing on what’s going to make you better and what’s going to give you mastery over time of something rather than just doing more of it. How to get better at things.

Andy: Yeah, let’s talk about why people kip and why we’re not really into that and maybe some of the things that go into this. Again, this is not specific to CrossFit or kipping muscle-ups. This is any kind of shortcut you can imagine in doing an exercise. This is what we’re talking about here. Why do people shortcut things?

Ryan: Yeah, exactly. That’s the big question. Really, in looking at all the many people that we’ve worked with and the people that have come into GMB or have looked at other movement systems out there, really chasing that particular end goal. People are really after that skill. I want to be able to do the full planche. I want to be able to do the one-arm handstand. I want to be able to do, et cetera, et cetera, et cetera. Really it’s getting caught up in that end goal and trying to just jump up and do that. So really it comes down to … Let’s just say, for example, if you’re looking on Instagram, a lot of people are posting these particular skills, and these are people who have mastered those particular skills. Mastery, of course, and my way of saying this is that they’re at a certain level where they’re so comfortable with it that they can do it with ease.

Ryan: You see these people on Instagram or wherever it might be, and we look at that and we say, “Oh my God, that looks so cool. I want to be able to do that right now. I want to just now. I should be able to do this because that guy can do it. Or this girl can do that, so therefore I should be able to do this, right?” Or, “You know what? I’m just going to try it out. It looks easy. It should be easy. I’m just going to try it.” Or they just think, “Okay, I need to be able to do that. So I’m just going to continue working on that particular level.” What I’m talking about is you see that particular skill, you think you should be able to do it, so you just literally try that skill and just keep doing it.

Ryan: The thing about that though is with that mindset of thinking that, “This person’s doing it, therefore I should be able to do it. I want to be able to do that skill, so I’m going to do it now. I’m just going to keep trying,” is that you’re actually not helping yourself to get better at eventually being able to achieve that skill. You’re trying to find a hack. Not even a hack, you’re just trying to jump the line basically to go to the front of that particular skill line. The thing is, you’re not doing yourself any justice.

Ryan: What we’re talking about when we say skip the kip, is stop looking at that end goal and thinking that you should just do that. No. Instead, take a look at really what you need to be able to do and the things that you need to focus on in order to help you to get there. Again, I use that line analogy of standing in line. Yeah, well, hey. That’s exactly what it means to work on a particular skill. You’re going to have to take the time to wait and put in that time to work your way to that front of the line.

Ryan: That’s what we’re after when we’re looking at skip the kip. The actual movement itself is not bad. The end goal that you want is not a bad thing, but what you do need to do is be realistic with yourself and say, “Okay, that’s what I want. What do I need to do in order to get there?” Then focus on those things that are going to help you to get there. It means taking a hard look at where you currently are, being realistic with yourself and sticking with where you should be and spending the time in order to get there. It’s kind of like banging your head against a wall just because you think you’re eventually going to get success, so I’m just going to keep hammering away at it.

Ryan: That’s good in terms of keeping at it, but the thing is, what are you keeping at? It shouldn’t be that particular skill if you’re not at that particular level. You should bring things down and work at a level that’s good for you. That’s honestly why we think that kipping is stupid because of people jumping up and trying to just do something that they’re not ready for. Again, it’s going to lead to injury, frustration, and you’re not going to get that particular skill as efficiently as you would if you had taken a step back and truly focused on the things that you should’ve been focusing on.

Andy: Right. When I was 14, I decided that I was going to learn how to play Randy Rhoads’s guitar solo in Crazy Train.

Ryan: Oh, dude. Yeah.

Andy: Classic. Classic, man.

Ryan: It’s so easy, too. You just-

Andy: Yeah. This guitar solo has … I think it’s in three different modes. It’s got some fricking picking stuff.

Andy: It’s got some two-handed tapping pieces. It’s semi neoclassical style hard rock.

Ryan: Yeah. Exactly, right?

Andy: The timing of it is really interesting. When I was 14, I found a transcription in a guitar magazine of this, and unfortunately this was the early nineties so there was no YouTube explaining how to do this. So I sat down with this transcription and I looked at where my fingers should be on the frets. I made it through the first two bars of the solo and was like, “Shit, there’s no way.” Because I think there’s something like 35 notes in those first two bars. I spent like two hours trying to make it through what they were. But that’s what happens when you try to skip to the end. That’s what happens when you try to just mimic the thing that you see. I basically gave up on this because I was trying to do something that was too advanced for me. But then a few years later, I actually found a proper teacher. I had played a few more things. I worked on my right-hand technique. I got my timing down. I practiced a bunch of scales. My left-hand fingers kind of just knew where to go most of the time.

Ryan: You also got a flying-V polka dot-

Andy: I did get a polka dot flying-V also and grew out my hair. Those things helped immeasurably, but I actually spent some time practicing and learning how to play guitar better. Then when I heard that song again on the radio one time, I was like, “I’m going to take another crack at that.” I’m not going to say that I nailed it and it was just as good as Randy Rhoads, but I was able to sit down and even without really looking at the music or anything, I was able to figure out I think two-thirds of that in about 10 minutes. It was because I had practiced it. The more important thing is I was able to actually play what I knew because I had spent time working on scales, working on my technique, building those things up.

Andy: This is what we’re advocating here. We’re not saying that you should give up on playing the most righteous riffs you know. We’re saying that you’ll get there more effectively if you build up efficiently and effectively with a good foundation and learn the things that are the prerequisites, learn the things that are necessary for being able to do this instead of just throwing yourself at it. This is something people who want to do handstands, so they throw their bodies against the wall and hope they stick sometime. That’s-

Ryan: Another great example of the handstand, sorry for interrupting, you see a lot of people post a quick pic to Instagram of them doing a one-arm handstand. The interesting thing is I’ll look at that right away and know well, they’ve never really done any handstand training. They’re simply throwing their arm out to the side, taking a pic. Hey great, cool. That’s wonderful and everything if you want to do that. But the thing is imagine just how much other stuff you would be able to do if you took the time to actually work up to being able to do that with confidence. That’s the other thing too is-

Andy: If it’s that easy to fake a one arm handstand, imagine how much other shit you see on there that is being faked and exaggerated that you’re trying to mimic.

Ryan: Yes. Yeah. The thing too, coming back to the Randy Rhoads Crazy Train solo is, like you said, yeah, you might just focus on just being able and you could maybe get that with a lot, a lot, a lot of practice. But imagine taking the time and building a foundation and able to actually just play the guitar, learn the skills, know the things, and then that opens up so many other opportunities for you to be able to do literally anything you want. Really that’s what we’re talking about is it’s not just trying to just say, “Oh, I want to get the skill.” It’s looking at being able to have such a solid foundation that you’re able to pick up things so much faster and things can go way beyond simply doing that one skill. It’s about having a full understanding of what needs to happen for any other skill and being able to apply that to get there more efficiently. To me, that equates to more fun and more variables and exploration in whatever else you’re doing.

Andy: Right. Just to take the music analogy too, I could sit down and teach myself note by note how to play a certain solo or I could learn how to be good at guitar and be able to play that solo and a hundred others.

Ryan: Exactly. Right. That’s what I’m getting at with that. Yeah, exactly. It’s about having that foundation. Again, this is something else, we were actually talking about this yesterday in Brazilian jiu-jitsu. Techniques are great, whatever, you can learn a technique. But if you understand the concepts, you understand where your body currently is and you have that ability to use your body relating to those concepts, the techniques will happen. That’s a cool thing to think about, and really-

Andy: Yeah. It’s important to know in a fitness context, we’re not saying that you need to understand the concepts of training.

Ryan: No, no, no, no.

Andy: You don’t need to know all that stuff. But what we’re talking about here is that through training, you get those things embedded in your body and you know in your mind and you kind of just know how to use your body better, and you can apply these things well. I think a lot of this is about ideology and keeping … This is why people get butt hurt when you say skip the kip is that kipping has become an ideological thing. That’s fine. I get that. We have our ideology because we were maybe one of the only fitness companies that really doesn’t give a shit about anyone’s physique, reaching our athletic potential, and maybe one of the only ones that says that you should practice until you’re good enough and it’s okay to stop there.

Ryan: Yeah. Oh, what are you talking about? Don’t you want to be perfect?

Andy: Right. I guess this is the part where we encourage everybody listening to join our cult of being good enough and being happy about that.

Ryan: Yeah. [inaudible 00:17:03] not kipping, yes.

Andy: Yeah. Buy GMB programs. Yay.

Ryan: Yeah.

Andy: Was that a good pitch? You guys like that?

Ryan: Nailed it.

Andy: Let’s move on. Yeah.

Ryan: I want to say that too. Yeah. To move on along with this. This is interesting because I remember when the kip in terms of a kipping pull up, a kipping handstand push up, and muscle-up. When that first came out, it confused me because in my background, a kip up was a gymnastic movement that simply was used to get you above the bar so you can start practicing other movements. It’s actually where you swing forward bringing your feet to the bar and then pulling yourself up above the bar. The kip up, there’s also the kip up on the floor.

Ryan: I just think it’s interesting and it kind of leads into our next topic of the fact that what we’re looking at really is if you’re looking at anything, it’s a technical skill that we’re after, that we’re really focused on. What is that move? Really, what is that move? What is the aim of that move? In those regards, if you were looking at the kipping pull up, it’s a technical skill that needs to be learned. It’s not something that you use as a transition, or it’s not a simply something that a beginner’s really going to be able to get up there and do. They might be able to mimic it. But really truly looking at the move for what it is in terms of looking at the strength component of it, in terms of the necessary range of motion and flexibility, mobility as well as the control that you need for it. There’s a lot going on in there.

Andy: Yeah. Kipping pull-ups, kipping muscle ups are very, very technical actually. This is one of our arguments against using them as a progression for pull-ups and muscle ups is that they’re actually more technical than those movements. So they’re actually not really appropriate for beginners or people that don’t have good shoulder range of motion.

Ryan: That’s the thing too is really truly looking at, do you need that movement as well? This is a big thing too. I’m not trying to say don’t do it because if you don’t need it, don’t ever do it. It’s not that. It’s again coming back to the fact of, okay, just because someone says that you should be doing it doesn’t necessarily mean that literally you should be doing it. Again, we talked about the requirement of a specific range of motion, a particular control component that you do. Really looking at the real reason behind why you’re doing it.

Ryan: I think this is the most important thing is yes, kipping pull-ups can help you, but for what? So looking at what are you really trying to improve? You personally, is this move going to be helpful to you or not? It might be. But then once you have figured that out, then you need to take an assessment of where you’re currently at. This comes back, especially in the GMB method where we’re looking at assessing, we address issues, and then we apply what’s needed in order to help us out with that movement. Then you figure out exactly what you need in order to help you to achieve that particular thing that you’re working on.

Ryan: One of the most important things, and it doesn’t matter what level you’re at, is looking at the basics. A lot of people are like, “Well, that’s not sexy. I don’t want to focus on those.” The thing is by going back to the basics, focusing on, for example, if we’re talking about the kipping pull up, then do you have the necessary scapular strength in order to be able to do that? What’s going on with the lumbar? Do you have the range of motion, the flexibility to be able to wiggle like a fish when you are doing the kipping pull up without discomfort in your lower back? As well that goes for the control to be able to control the descent of that particular movement so that you’re not jarring your elbows out of place when you’re performing that. Again, there’s a lot of different things to look at and not just the kipping pull up, but every single movement that we’re after when performing that.

Ryan: Basically what I’m saying is is break that movement apart when you’re working on a particular movement and look at each component of it and really focus on, is this helping me and getting me strong? Is it helping me in improving my flexibility? Is it helping me with my control? So that I can eventually work towards that end goal that you’re doing.

Andy: Yeah, I think that that’s really important. Why do we do certain exercises? That’s something that I think we take for granted a lot. Again, this is not something that as a trainee who’s not a professional that you really need to investigate too much in terms of exercise selection. But you need to know, why am I doing this bench press? Why am I doing a squat? Why am I doing this handstand? Why am I doing this pull up? Why am I doing this kipping muscle up? The answer might be to improve pectoral strength and shoulder function. It might be to improve power generation through the hips. It might be to improve your core integrity and balance and control. It might be to improve your shoulder scapular strength and pulling power. It might be to generate full body power and coordination. I think I got the order right on those. It might be something else though, and there might be other pathways to that that are more appropriate to your level or goals.

Andy: If you are doing a handstand to work on your core integrity and balance, then that might be a great way to do that. But there might be other movements that may be more effective for you at this particular stage or where you’re at in your training to be able to develop those outcomes. Training, it’s about two things. It’s about process and outcomes. Process is like what you do every day, but the outcome is kind of why you’re doing it. You can have a good process with any set of outcomes. There is no law that says that you need to achieve that outcome by a certain means if your process is good.

Andy: I don’t want to get too technical with anything, but if you’re trying to just be strong and be mobile and feel good, then okay, there’s any number of sets of exercises that you could choose is kind of the point. Just as we’ve been accused of demonizing the kipping muscle up, which we’ve never ever done. We’ve just said it’s not appropriate for many people, but as much as you don’t want to demonize things, you also don’t want to fetishize them. You don’t want to have this massive hard on for kipping muscle ups to the point where you make stupid choices about your training when there’s other things that are more appropriate to you that will help you get to those outcomes through a more efficient process.

Ryan: Yeah.

Andy: That’s true for any exercise.

Ryan: It’s actually quite difficult to do a proper kipping muscle up with a hard on. It’s tough.

Andy: Yeah.

Ryan: It’s hard.

Andy: I mean, it can keep you from getting too high above the bar.

Ryan: That’s right.

Andy: It’s kind of like the brakes on your kip.

Ryan: Oh God.

Andy: Merry Christmas everybody for that image. But yeah. Any of these goals, any of these outcomes you want. It’s not just the muscle up. Handstands are a huge thing where people get this fetish, like, I’ve got to get a handstand, and it’s just so important to them. Well, why do you really want to handstand? I mean, yeah, it’s cool. Yeah, it’s cool, and that’s great. If that’s the reason, then that’s fine. But you might also just find that there’s more efficient things that you can practice than just trying to do a bunch of handstands.

Ryan: Yeah, that’s right. Yeah. Interestingly enough, I love this magazine Outside Magazines. Probably my most favorite magazine. They just had an article on the handstand, which I thought was interesting.

Andy: And they didn’t interview you?

Ryan: I know, they didn’t. I was pretty disappointed. One of my life goals is to be in Outside Magazine, so one of these days. Anyway. But I thought it was very interesting. It was a well done article, but I just thought it was interesting that they really were just focusing on just getting up into the handstand. It’s just kind of like what we’re talking about right now. That might not be the best thing for you. If you want the handstand, great. Let’s figure out what you need. That comes back to, again what I mentioned before, is the assessment, making sure that you currently know where you’re at so then you can focus on building those complex skills. Then you can work on nearing range of motion and then you can work on the control that’s needed in order to make sure that you are working effectively and also enjoying the process when you’re doing it.

Ryan: Because let’s be honest, if you are just trying a particular skill, you don’t have those prerequisites that are necessary, whatever those might be for you. Then you’re only going to get frustrated. You also might be getting hurt. That’s what we’re talking about is focusing on choosing the area that you need the most work on. To give an example, going back to the kipping pull up, and let’s say that you’re doing CrossFit and you will need the kipping pull up. Again, there’s nothing wrong with it in terms of in your particular skill set in CrossFit, that is something that you need to know. Then let’s focus on developing that proper strength that you need in terms of whether it be the arm, back, core relationship to be able to be prepared to work on that.

Ryan: By doing that, maybe it’s just a matter of not doing any kips at all. You’re only going to focus on scapular strength by hanging from the bar and just practicing on pulling your chest up while keeping your arms straight. It’s a very, very small movement, but it has great dividends because it’s going to really help with the scapular strength, increasing the range of motion for that. Once you have that, you’re working on strict pull ups, as strict as possible. What that’s going to do is further increase and improve your strength. You’re going to gain control, and you’re going to be able to gain control in any movement of that pull up. Then it’s a matter after that of working on the technical side of it. That’s when you’re starting to work on the control component of the actual technique.

Ryan: Like anything, when you’re learning, you don’t just jump up and think that you’re going to be able to work on technique of a particular skill if you don’t even understand what that should be. That’s why at GMB we like to look at keeping things very strict, slowing things down, having full control, building that physical autonomy within that skill so that we can then sophisticate the movement by looking at technique of that. That’s how you can work towards your kipping pull up. As well, if you are having trouble with your pull-ups, strict pull-ups, you can always go to our article on the pull up. Just go to the Google and type in GMB fitness pull up, and we have a big article that’s going to help you. Actually we have a couple articles. I think there’s two articles that we have about the pull up as well as the muscle up or anything else that you need to help you with any particular skill.

Andy: Yeah, absolutely. I think that it’s just really hard to emphasize too much, the point that where, specifically at GMB, we do have to teach certain skills because there has to be some content to the programs. We have to pick some exercises, but the point is not about the specific movements. It’s never been about the specific movements. GMB was never about rings or handstands or splits or crawling. GMB is not about those things. GMB is about finding ways to give you the tools, the physical ability to do the things you want to do. GMB is supposed to be like the equivalent of learning the scales and working on your picking technique and your timing. Learning those kind of fundamental rudiments of what makes you a musician, what gives you the ability to play the songs you want to play.

Andy: That’s why we choose certain movements because we find them fun and efficient and useful for developing these things, but it’s not about those movements. The movements are a means to giving you that foundation. That’s what will most efficiently really allow you to be able to do whatever other movements you want to do. Lusting after specific moves, I get it. If something looks cool. I mean being able to do a back flip is cool. It feels cool. I can do a back flip. I’m like, “I can a back flip.”

Ryan: Yeah, it’s cool.

Andy: Anytime somebody says, “Andy, it looks like you put on some weight.” “I can still do a backflip. Fuck you.” That’s important to have a little bit of that because that gives you some confidence. But what’s really more important is having that
ability, having those fundamental qualities that you develop through practice. That’s what we’re really trying to get at. I think with every episode of this and with every program we have.

Ryan: Absolutely. Every single podcast we do. The thing is, it’s like work towards that sexy skill. We’re not saying don’t do it. Work on that sexy skill, but focus on what’s most important in order to help you get there. Look at what that skill really is for. If you just want to be able to do a back flip because you think it’s fricking cool, awesome man. That’s great. Do it. Okay. But there might be-

Andy: Well let me tell you for a fact, there are many better ways to learn to do a back flip than just jumping in the air and trying to turn over backwards.

Ryan: Oh, yeah. Yes.

Andy: Yeah. I’ll leave that where that is.

Ryan: With that in mind, don’t get set in your ways in thinking that you need to be doing something unless you honestly need to be doing it. Choose the skills that you want to do for what they mean to you in your life. It also means being honest with yourself and assessing currently where you are. Take your pride, put it to the side and just be like, “All right, I want to be able to do the back flip, but I’m not just going to be stupid and just try and do one. Hold my beer.” That’s not going to turn out too well.

Andy: Probably not.

Ryan: Yeah. Let’s figure out what you need to do and where you currently are so that we can start helping you so you won’t break your shit. Basically that’s what we’re saying with that. Another thing too is be you, hang out there, and just be happy with it. Enjoy the journey. Trust in the process. Once you have that process down, once you know exactly what you need to do in order to work towards that skill, hang out there man. Enjoy it. It should be fun. Make it fun by not injuring yourself. That’s a big one.

Andy: Yeah, getting hurt is not fun. I can speak with authority on this.

Ryan: All right, bonus tip here. This bonus tip really is kind of like just reframing it. We kind of already talked about this a little bit, but if you are looking at a particular skill, like a high end skill. I am going to use the kipping pull-up as a high end skill because I think it’s very technical. Think about what would be that foundational or even the fundamental movement pattern for that? So you can do this with really anything out there and you can break a movement apart. An example would be where if you look at the muscle up and looking at the components of that particular movement, which would be what? It would be chin up. Then it would be the transition and then it would be the dip portion of that. You can actually break that apart and focus on those individual movements and further break those down as well looking at the fundamental pattern that you need to have mastered in order to have complete control over that movement. Then when you put it back together, it becomes that combination movement.

Ryan: Other things you can do. Looking at the shrimp squat. The shrimp squat, the single leg balance. Looking at that, and then also the step back lunge. Those are really the fundamental movements and patterns, if you will, that are going to allow you to work towards the full version of the shrimp squat. As far as bonus tip, really, it’s just kind of trying to look at movements and seeing those movements in a new way and saying, “Wow, that’s a really cool movement. What’s going on in that movement?” If you don’t know, then ask someone who’s able to do it so that you can start working on that.

Ryan: All right, that’s about it.

Andy: Cool. All right, so there it is. Skip the kip. We’re not making fun of people. I mean, we do make fun of people.

Andy: But not with that. We think shortcuts don’t get you very far. That’s all it means. So with that, thank you for listening.

Ryan: Laters.

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