Kipping Muscle Up

Description

The Kipping Muscle Up uses explosive momentum and dynamic body positioning to transition from a pull-up into a dip above the bar.

Technique:

  • Setup & Grip: Hang from the bar with an overhand grip slightly wider than shoulder-width, thumbs wrapped around the bar.
  • The Kip Swing: Initiate a fluid kip swing by transitioning from an arch position (chest forward, feet back) to a hollow body position (feet forward, core tight).
  • The Drive: As your body swings backward into the hollow position, aggressively drive your hips upward toward the bar while pulling down hard with straight arms.
  • The Transition: At the peak of your elevation, throw your chest forward over the bar by aggressively shifting your wrists and pulling the bar to your lower chest/hips.
  • The Press: Finish the movement by pressing straight up through your triceps and chest into a support position with arms fully extended.
  • Descent: Lower down under control by pushing your hips away from the bar and smoothly re-entering the swing for the next repetition.

Difficulty & Category

Intermediate
Dynamic

Affected Muscles

Latissimus DorsiPectoralis MajorTriceps BrachiiBiceps BrachiiDeltoid (Anterior)Rectus AbdominisTeres MajorBrachioradialis

Body Areas

BackCoreArmsShouldersForearms

Equipment

Pull-Up BarHigh BarRings
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Progressions

A challenging exercise that combines a pullup with a dip, requiring explosive strength and coordination.
Dynamic
Advanced
Skill

Similar Exercises

The Ring Muscle Up is a complex upper body exercise that combines a pull-up and a dip in one fluid motion. To perform this exercise, start by hanging from the rings with a false grip, where your wrists are above the rings. Initiate the movement by pulling yourself up explosively, keeping the rings close to your body. As you reach the top of the pull-up, transition by rotating your wrists and pushing your chest over the rings. Finish by pressing down into a dip position, fully extending your arms. Control the descent back to the starting position. This exercise requires significant upper body strength and coordination.
Dynamic
Advanced
Skill
The Ring Muscle Up Eccentric is a controlled exercise focusing on the downward phase of the muscle-up movement. Begin by getting into the top position of a ring muscle-up, with your arms fully extended and your body above the rings. Slowly lower yourself down, maintaining control throughout the descent. Keep your core engaged and your body straight as you transition from the dip position to the pull-up position, and finally to a dead hang. This exercise helps in building strength and control necessary for the full muscle-up.
Dynamic
Advanced

Regressions

The negative muscle up focuses on the eccentric phase of the movement to build the necessary strength and coordination for the full muscle up. Start at the top of the bar or rings in a support position with locked arms. Lower yourself slowly into a deep dip. As you reach the bottom of the dip, lean back slightly to navigate the transition, letting your elbows move from above to below the hands with maximum control. Continue to lower yourself through the eccentric pull-up phase until your arms are fully extended. Maintain a tight core and avoid dropping quickly through the transition.
Dynamic
Intermediate