Kipping Pull-Up
- Level
- Intermediate
- Equipment
- Pull-Up Bar
- Movement
- Pull up · Hanging
- Tracks
- Reps only
Works
Lats Back Biceps Rear Delts Rhomboids Traps Abdominals Glutes Lower Back Forearms Shoulders
How to do it
- Jump to a full hang with an overhand grip slightly wider than shoulder width.
- Wrap your thumbs around the bar and engage your shoulders so you are not hanging passively.
- Squeeze your legs together and keep them straight.
- Press your chest forward through your arms and let your legs swing back into an arch.
- Push down on the bar with straight arms and snap into a hollow position as your legs move forward.
- Drive your hips toward the bar at the front of the swing and pull hard with your arms to bring your chin over the bar.
- Push away from the bar at the top so your body drops back into the arch.
- Flow straight into the next rep from the arch.
Common mistakes
- Bending the knees and pedalling the legs.
- Pulling too early or too late in the swing.
- Dropping limply out of the top into a passive hang.
- Swinging with relaxed, unengaged shoulders.
Safety
Build several strict pull-ups and solid shoulder control before kipping, as the dynamic load on the shoulders is high.
Stop the set when your timing breaks down, and use chalk to protect your grip.
Check that the bar is secure and that there is clear space in front and behind you for the swing.
Tips
- Swing from your shoulders, not by bending your knees.
- Think chest through, then hollow.
- Let your hips drive the rep and your arms finish it.
- Push away from the bar at the top to set up the next swing.
Details
- Base movement
- Pull up
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Hanging
