Kipping Muscle Up
Kipping Muscle Up is a intermediate-level compound in the strength category that primarily works the lats. It also recruits the abs, biceps, forearms, mid back, shoulders, traps and triceps. It is performed with other equipment.
How to do it
- 1Grip the rings using a false grip, with the base of your palms on top of the rings.
- 2Begin with a movement swinging your legs backward slightly.
- 3Counter 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.
- 4Maintaining control and stability, extend through the elbow to complete the motion.
- 5Use care when lowering yourself to the ground.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Initiate the pull from the target muscle rather than jerking with body momentum.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.