Photo: Shutterstock / Denis  Kornilove
A few months ago, Jillian Michaels taught us about her problems with CrossFit – especially about tipping: For those who do not , tilting is a movement that uses jounce or jerking to use the swing. Perform an exercise (usually aiming for a high number of repetitions within a limited time frame). When tilting, especially during Michaels, who has had the most beef, is using the movement to lift her chin across the bar. Michaels told us that she does not understand why some would rather execute a tipping variant than a strict version of the move, and listed a series of Reasons to think that tilting is not the right choice: It will not help you Build up the functional strength. It does not apply the entire range of motion to individual muscle groups. There are better and safer ways to train for performance. The risk of injury is high.
"It can be argued that with a good base of athleticism and proper shape these injuries can be avoided," she said. "However, I say that the forces on the shoulders and lower spine are extremely high during the tilting movements, so there is a risk even for experienced athletes."
Shortly after she publicized her stance, a heated debate ensued. CrossFit fans came out against their comments. But the controversy over tipping is not new. In fact, fitness professionals have debated whether tipping is actually beneficial for eternity. Some even think that it is not suitable for 95 percent of the population, so the movement is reserved exclusively for professional gymnastics and CrossFit. (Related: This woman almost died in CrossFit pull-up training)
So we wanted to know: what do other body pros think about Michael's attitude? If your biggest problem with tilting is that it carries a number of potential injury risks, you need to think about it, right? To find out the love of CrossFit for tipping and to the real risk of injury, we posted Michael Vanchieri, DC, a practicing chiropractor at Physio Logic in Brooklyn, New York, who became a college after a successful baseball career. 1
First, we had to ask what he thought when he heard Michael's comments on tipping. Vanchieri called it "the lowest hanging fruit". "It's what everybody's talking about, if they want to prove how bad CrossFit is and how bad it is for your body," he says. "When I heard her take over the tipping, I had to take it with a grain of salt and giggle a little."
If you want to do a tipping pull-up, Vanchieri will not stop you. "Even as a chiropractor, I always see things through the lens of a coach, through the lens of an athlete," he says. "From the point of view of exercise progression, I'm probably very liberal when it comes to telling someone what they can and can not do."
Kipping is no joke.
But that does not mean that Vanchieri thinks of anyone and everyone in a CrossFit box should tip over. In fact, he stressed that this step means serious business. "A tilting pull-up is this big sexy train that looks cool, but The rule of thumb is that if your shoulder belt can not handle five strict pull-ups, you do not have a business that makes a tipping pull-up . "he says. "This is a kind of guideline when to start tilting or thinking about it."
Even if your pull-up game is strong, this is only the beginning. Vanchieri says there are quite a few rules you must follow before you can start tipping. "Kipping is something you have to earn" he says. "I do not think anyone goes to a gym without knowing how to make a strict pull-up and deal with a tipping pull-up." (Related: 6 reasons why your first pull-up has not happened yet)
You need to move forward until tipping pull-ups.
"First and foremost, you have to own the initial and final shape of the entire movement," says Vanchieri. "So, especially, for a pull-up you should be able to spend about 30 to 45 seconds in a beautiful In the final position of a pull-up (a pull-up position) for about 30 seconds. "(See also: How to Break the CrossFit Murph Workout?)
From then on, you have to develop traction, he says , "Some ways to achieve this are curved rows, Australian (reverse) rows, or upright rows."
And last but not least, you should also be able to do negative pull-ups. "They should be able to jump up the pull-up bar and do an eccentric contraction on the way down," he says. A big problem Michaels had with tilting is that not all planes of motion are used, including eccentric and concentric. So this would be a great way to use this eccentric or declining movement phase.
These presumed steps are tough enough on their own, but important for building strength when tilting is your goal.
This step is not for everyone, and there are risks.
So you have the strength to do a Kipping exercise, but what about the right technique? It's a whole different story, but just as important for injury prevention – Michaels and Vanchieri agree. "The development of the kip and the deep swing are easier said than done," says Vanchieri. "You need to get to the point where you can tip over and over and over again, and movements like hollow body handles and bow handles give you the strength and skill you need to develop the technology you need for a right dump -up to avoid injury. "
It is notable that tilting goes beyond the usual intensity of Crossfit, and that it takes time and effort to ascend to that level. "Anything that has an increased speed component is by definition always an increased risk of injury," says Vanchieri. "In this case, inappropriate technique in combination with that speed means that you have an immense amount of pressure on your shoulder and lower back."
You should not tip over all the time.
Whether you're a CrossFit freshman or not A seasoned athlete when it comes to tipping, one thing is for everyone: "Every CrossFit athlete must have a good balance between tipping and hard work, assuming he has clean shoulder health." says Vanchieri. "I like to think that tilting should be done in competition, while your rigorous work should be a kind of exercise, you also need to consider that you have to practice the kip to do this during the competition, but you should Do not be clean every day, when you get into your season you should improve your work, when you are in your off-season, focus on this strict work. "
At the end of the day, however, you have to decide what kind of risk You want to enter. "There is always a safer way to do things," says Vanchieri. "But If every decision you make depends on whether you're safe or unsure, you'd live a pretty boring life I do not think there's a better way So many reps of Pull So if you want to make as many pull-ups as possible in a minute, then then you have to tilt Better or safer or more effective to do it. "
But is that, as Michaels has emphasized, really the purpose of exercise? Do more repetitions? "Or does it make sense to build functional strength?" She said. "Obviously I would say that the latter is much more important for your physical activity, when do you have to pull yourself up more than 50 times in a row?"
That's what Vanchieri likes to point out to the CrossFit games, which are not real life to most people, but it's an environment where AMRAPs are king. Conclusion: Whether tipping is something you want to try or avoid altogether is a personal fitness decision. However, if you need to know that Michael was right because of the risks involved, and more importantly, there is a lot of work to be done before you give this advanced move a shot. Professionals like Michaels feel it's not worth having so many other safe moves that you can master without risking long-term injuries that can be expensive and take you out of the gym for weeks, months, and sometimes years , Chiropractors like Vanchieri may agree, but CrossFit coaches and athletes, as well as Vanchieri, tend to say that's not always the point. For everyone, however, his own fitness trip. So if you want to do a kip-shot and stay safe, here's how to avoid CrossFit injuries and continue your training game.