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Kipping Muscle Up

Learn how to properly perform the Kipping Muscle Up with this complete demonstration video.

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What is the Kipping Muscle Up?

The Kipping Muscle Up is a dynamic movement combining a pull-up and a dip transition that effectively trains the upper body. It requires not only physical strength but also coordination and timing, making it an advanced exercise.

How to properly perform the Kipping Muscle Up

  1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Engage your core muscles and initiate a kipping motion by swinging your legs forward, then forcefully drive them back and upward while simultaneously pulling yourself up with your arms.
  3. As you reach the top of the pull-up, transition your grip to an underhand position and continue the upward momentum to bring your chest over the bar.
  4. Pause briefly at the top of the movement, then reverse the motion by extending your arms, lowering yourself back down, and transitioning your grip back to an overhand position.
  5. Repeat the movement for the recommended number of repetitions, focusing on maintaining control and proper technique throughout.

Targeted muscles and equipment

Mechanics type
Discipline
  • Calisthenics
Primary muscle
  • Full body

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