Kipping Pull-up

Primary muscles
Lats
Secondary muscles
Biceps, Upper back, Forearms
Equipment
Body weight
Movement pattern
Vertical Pull

Steps

  1. 1 Hang from a pull-up bar with an overhand, shoulder-width grip, allowing your arms to fully extend.
  2. 2 Initiate a powerful, cyclical swing by driving your hips and legs forward, then backward.
  3. 3 Use the momentum from your kip to pull your chest towards the bar, bringing it above the bar if possible.
  4. 4 Control your descent back to the extended arm hanging position, immediately transitioning into the next kip to continue the movement.

Similar exercises