OK, CrossFit fans—don't get upset. But according to Todd Durkin, owner of Fitness Quest 10, the man who helped rehab Drew Brees after his shoulder injury, the Kipping Pull-Up can cause serious shoulder damage. "Even though kipping seems easier because you use your momentum, it's actually a more dangerous movement on the shoulder joint," he explains. "Many people don't have the shoulder stability or strength to do this ballistic action. Therefore, they end up getting injured."
Ideally, stay away from Kipping Pull-Ups altogether. But if you're determined to perform the exercise, make sure to start slow. Durkin recommends mastering strict eccentric Pull-Ups and regular Pull-Ups before attempting the kipping variation. Also, try these Pull-Up variations if you need some variety in your workouts.