Weighted Kipping Pull-up
Muscle Groups: Lats, Traps, Abs, Hips
Weighted Kipping Pull-up focuses on Lats, Traps, Abs, Hips, with Biceps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Kipping Pull-up with proper form and technique.
- 1
Stand under the pull-up bar, grip it with palms facing away at shoulder-width apart. Engage your core and jump up to hang from the bar with your arms straight.
- 2
Bring your knees towards your chest to create momentum, followed by a powerful pull with your arms as you drive your hips upward.
- 3
As your chin passes the bar, lean back slightly and control your descent back to the starting position, ready for the next rep.
Tips for Success
These tips will help you perform Weighted Kipping Pull-up safely and effectively while maintaining proper form.
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Ensure your shoulders are fully engaged before starting to avoid straining your back.
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Do not swing excessively; control the movement to maintain proper form and protect your shoulders.
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Avoid using too much weight until you master the kipping motion without extra resistance.
Secondary Muscles
While Weighted Kipping Pull-up primarily targets Lats, Traps, Abs, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Kipping Pull-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Kipping Pull-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
