Kipping Muscle Up, starting positionKipping Muscle Up, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•As a compound movement, this exercise works multiple muscle groups efficiently
Kipping Muscle Up primarily targets the Lats. It also works the Abdominals, Biceps, Forearms, Middle Back, Shoulders, Traps, Triceps as secondary muscles.
What equipment do I need for Kipping Muscle Up?
Kipping Muscle Up requires Other.
Is Kipping Muscle Up suitable for beginners?
Kipping Muscle Up is classified as intermediate level. Beginners should master foundational movements first.
Alternatives to Kipping Muscle Up
Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.
