The Ready State Virtual Mobility Coach is like having a virtual Kelly Starrett in your pocket.
I’ve looked through a lot of the site and I can’t anything specific on this topic. I can’t do a superman and because of that, I can’t do a kip for a pull-up or anything else on the bar. I can’t hit the proper back swing. On a superman, I can get my fingers about 3 inches off the ground on a good day but my thighs are, I swear, permanently planted to the mat.
Carl Paoli has some great progressions and descriptions on the Gymnastics Wod.
Blocking Movement for Quality Pull Ups
Kipping Pull Up Progression
From the CF Journal
The Position: Part 5—The Pull-up
Open up your hips and shoulders