Strict Movements

Strict movements are performed with minimal to no momentum. They require great control, balance, stability and some require high levels of mobility. When learning a movement that can be performed as strict and kipping, it is important to learn the strict version first.

Why? Performing strict movements will make sure you either have the control, joint strength, and stability or are working towards having those key requirements that are needed to perform safe and efficient kipping movements. 

Strict versions of movements are a great place to start if you are in the cognitive stage or early stages of learning. Because they can be slowed down it makes it easier to form that mind muscle connection, and feel where the body is supposed to be in space. 

If you are injured, struggle to reach a certain range of motion (ROM), lack the coordination to perform the kipping movement, or want to gain more control of your body awareness in space, strict movements are perfect for you. By nature they are slower movement and tend to only use 1-2 joints, which means you can better target specific muscle groups, and place them under load more directly. This is great for rehabilitating, strengthening, and mobilizing the smaller tendons, ligaments and muscle groups such as; patella tendons, rotator cuff muscles, hip flexors, gluteal muscles, scapula etc. 

If you are wanting to perform a movement for higher repetitions then most of the time strict movements are not the way to go. Because they do not utilize momentum your muscles fatigue faster as they are under tension for a longer period of time compared to the kipping movement. 

Kipping Movements

Kipping movements tend to use momentum generated through global flexion and extension of the body. A lot of power is also generated from the core and transferred to the extremities, creating huge amounts of momentum. 

Why perform kipping movements? They are a great way to perform higher repetitions before fatigue is reached. Utilizing bigger muscle groups to generate power and momentum to therefore maneuver your body in space, means the smaller muscle groups are taxed a lot slower, fatigue is reached slower, and higher repetitions are achieved. 

Kipping movements should be learned after strict movements have been mastered. The strenuous nature of kipping movements requires high levels of mobility and coordination, which in turn places your body under immense stress/tension. Mastering strict movements will mean you have better control and have the prerequisite joint stability and strength required for kipping movements.  

The kipping movements tend to utilize multiple joints and require high levels of coordination to master the technique. They are a great tool for testing your spatial awareness. If you can master the technique of the kipping movement, and learn to move each joint and muscle group in the correct sequence, then the movement can become quite effortless and minimal energy will be expelled. 

They do require a full range of movement (ROM) about your joints in order to move freely and correctly. Because of this there is a higher chance of injury as a majority of people do not have the prerequisite mobility. So prioritizing mobility exercises to supplement your kipping movements is a great idea to minimize injury and maximize performance.