# Kipping Pull-Up

URL: https://heatsy.app/ex/kipping-pull-up

Also known as: Kipping Pullup, Kip Pull-Up, Kipping Pull Up, CrossFit 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](https://heatsy.app/ex/pull-up)
- [Chest-to-Bar Pull-Up](https://heatsy.app/ex/chest-to-bar-pull-up)