Kipping Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major

Helps

• Deltoid
• Trapezius
• Rhomboids
• Iliopsoas
• Biceps
• Brachialis
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from the bar with a firm overhand grip a little outside the shoulders.
2. Swing the body into a small arch, with the legs behind you, then drive the hips and legs forward into a hollow position.
3. Use that swing to start the pull and pull the chin over the bar.
4. Lower with control and flow into the next swing.

Cues

• Build strict pull-ups first.
• Keep the swing small and rhythmic.
• Keep the shoulders active.

Common mistakes

• Using a huge swing that loads the shoulders badly.
• Letting go of the bar at the peak of the swing.
• Rushing the sets while tired.
• Doing it before you can do strict reps.

Alternatives

• Pull-Up
• Chest-to-Bar Pull-Up