"[The dumbbell lunge] serves a couple purposes. First, it is rare that an athlete comes to me with a perfect balance of bilateral strength. Lunges address that difference with a functional, gait-oriented movement. Second, the lunge involves the kind of single-leg support, bilateral transfer of force, and trunk stabilization that are required for most sport, so it has broad carryover." (CrossFit Journal, 2006).

This “cheat” derives from a powerful and athletic reversal of hip direction—like that of the clean and the snatch—and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it.