We get asked this question about once a month so we figured we would post up some info about Navy SEALs and kipping pull ups.
For the BUDS PST you must do dead hang pull ups.
At BUDS you must do dead hang pull ups. Always. Anything else and you will be dropped off the bar.
Once your on a SEAL Team you will see guys training pull ups in many different variations from dead hang to kipping pull ups.
Video – BUDS Pull ups
Learn How to Improve Your Pull Ups HERE
Be careful not to overtrain with kipping pull ups as long term it puts a lot of stress on your shoulders.
It is ok to do kipping pull ups as you are activating you core and your heart rate will be much higher.
Check out The Finishing School: Earning the Navy SEAL Trident
This book will give you a good idea of what is going on at BUDS and how these guys earn their trident.
Navy SEAL Grinder PT – Pull Up Ebook
Funny story – I was once accused of being a Phony Navy SEAL on YouTube because someone saw a video of me doing kipping pull ups and said they were reporting me to Don Shipley. Ok…hmmmmm….
A good workout is
Navy SEAL Pull up Pyramid (we used to do these down on the dock in Puerto Rico).
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
During the workout “Murph” you are allowed to do kipping pull ups. Check out these tips on the Murph workout.
They wear Darn Tough Merino Wool Micro Crew Socks
They also add Bodyglide Anti-Chafe Balm
Video – Murph workout
Check out Fat Gripz The Ultimate Arm and Grip Builder
Murph Workout
for time
1 mile run
100 pull ups
200 pushups
300 air squats
1 mile run
A SEAL realizes that he must be fluent in all styles of pull ups to be fit for his job. Think about when you are climbing the side of a ship – do you only do dead hang pull ups and not use your hips and feet?
Insider info – the pull up bar at BUDS is 2 inches in diameter. You will want to train for that fatter bar now. Use a towel for pull ups or try to find a fatter bar. We also use Fat Gripz
Workout #2
Pull up pyramid
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1
rest as needed between sets but keep a running clock for the whole workout.
Question: Coach Brad, what do you think of CrossFit kipping pull ups?
I think kipping is ok in moderation for training. I think it is best to do a variety of pull ups and go to a climbing gym and climb the wall for functional workout
Question: I want to sign up to be a Navy SEAL, how can I read more? Check out the Navy website here:
About the Author:
Brad McLeod knows first hand about mental toughness after being kicked out of a top tier Spec Ops training unit. He failed out of BUD/S the first time after failing a math test (made it through Hell Week and Dive Pool Comp). He came back a year later and graduated and served as an operator on the Navy SEAL Teams with a total of 6 years of military service.
Today he is one of the most sought after mental conditioning coaches in the world traveling to Ireland, Southern California, South Carolina, Pennsylvania, Canada and parts unknown in north Florida. SEALgrinderPT audios and Ebooks have been downloaded in 27 different countries around the globe. Contact Brad [email protected]
Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.
Question: Where can I learn more about joining the Navy and becoming a frogman?
Answer: Check out the Navy website here:
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Brad, this is a real good article. I personally don’t like to do kipping pull-ups. I know for some they work, I prefer to stick with dead hang pull-ups. I find them to be a more comfortable movement.
As far as being accused of being a fake SEAL, well, those who do that, have no idea who you really are and that’s their loss. I guess they are looking for their 5 minutes of notoriety. Keep up the great work.
Brad this is an excellent post and examination on pull up variations. The kipping pull up has been a bit of a controversial topic among the so-called “professionals” within the strength and conditioning community due to the amount of torque the exercise places on the shoulder girdle.
However, you make a great point. It’s really about addressing your “needs.” As you pointed out having to have the ability to perform dead hangs in BUDS this would be specific to your needs for training to be a SEAL.
The same could be said for how a trainee would apply this in other specific athletic and physical competition as well. Kipping pull ups are fine for moderation and if done correctly, but the main thing is concentrating on “need” and the basics. Great perspective on this topic Brad. Thanks for sharing.
Hey Brad, thanks so much for all the help through sealfit coaching on my own personal journey to Kokoro. Your content and knowledge was very helpful and really rounded out my efforts! See ya soon at HQ!
-Jason
When going through BUD/S(and hell week), you had perform during endless evolutions and help out your teammates. I’m sure hell week is supposed to be a kick in the crotch to anyone regardless of how much of a physical stud a person might be. What did you do to stay in the game and complete BUD/S regardless of how much you got your butt kicked and how endless it seemed?
Believe in yourself and take one hour at a time.
good article…do like straight strict pull ups to add. Also prefer Grip4orce for improving my grip strength over FGz. G4 adds more work with having to squeeze them harder. I use these for my tactical guys as well
Thanks for the feedback Doc.
What are your thoughts on kipping pull ups? Do they have a place in training other than training for CF competitions?
Hey Brad silly question maybe, but how does one incorporate your pull-up workout with the grinderpt sessions and not overtrain my back?
Dont do any more than 3 to 4 days a week on pull ups. If the SGPT workout says pull ups then you don’t need to do anymore pull-ups that day or the next.
Thanks
Hahaha you got accused of being a game seal from just seeing pull ups lol? Pull ups treks you everything about a person
Fake not game
During the pull up pyramid what is the rest time between pull ups
all depends – elite athletes only take a few seconds — they key is to make a note of your time in your log book — then next time you do that workout see if you can reduce your rest time.