Strength

Kipping Muscle Up

The kipping muscle up is an intermediate strength exercise for your lats, using other.

Main muscles
Lats
Also works
Abs, Biceps, Forearms, Middle back, Shoulders, Traps, Triceps
Equipment
Other
Level
Intermediate
Kipping Muscle Up, starting position
Start
Kipping Muscle Up, end position
Finish

How to do it

  1. Grip the rings using a false grip, with the base of your palms on top of the rings.
  2. Begin with a movement swinging your legs backward slightly.
  3. Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
  4. Maintaining control and stability, extend through the elbow to complete the motion.
  5. Use care when lowering yourself to the ground.

Alternatives to the kipping muscle up

Chin-Up Body weight Close-Grip Front Lat Pulldown Cable Gironda Sternum Chins Other London Bridges Other Muscle Up Other Rocky Pull-Ups/Pulldowns Other