Kipping Pull Up

Category

Calisthenics

Difficulty

Advanced

Equipment

Pull-up Bar

Primary muscles

Latissimus Dorsi, Teres Major

Secondary muscles

Biceps Brachii, Rhomboids, Rectus Abdominis, Hip Flexors

How to do it

1. Hang from a pull-up bar with an overhand grip slightly wider than your shoulders.
2. Build a swing by pushing your chest forward through your arms, then kicking your legs back behind you.
3. As you swing back, drive your hips up and pull hard with your arms to bring your chin over the bar.
4. Push away from the bar to swing into the next rep, keeping a steady rhythm.

Form tips

• Master strict pull-ups first; kipping adds speed and load to your shoulders.
• Keep your arms straight during the swing; the pull comes from the hip drive.
• Keep your shoulders engaged at the bottom instead of hanging loosely.