maratoolKipping Muscle Up
How to do the kipping muscle up
- Grip the rings using a false grip, with the base of your palms on top of the rings.
- Begin with a movement swinging your legs backward slightly.
- 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.
- Maintaining control and stability, extend through the elbow to complete the motion.
- Use care when lowering yourself to the ground.
Muscles worked
The prime mover is the latissimus dorsi, which pulls the upper arm down and back toward the ribcage.
Because more than one joint is moving, the work does not stay in one place: the abdominals brace the trunk so force can pass between the hips and the shoulders; the biceps add force at the elbow; the forearms hold the grip, which is often what gives out first.
The middle back, shoulders, traps and triceps take a share of the work as well.
Every exercise for:LatsAbdominalsBicepsForearmsMiddle back
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
These train the lats too, using equipment this one does not:
- Kneeling High Pulley Rowcable
- Latissimus Dorsi-SMRfoam roll
- Leverage Iso Rowmachine
- Narrow Parallel Grip Chin-upsbarbell + body only
- Overhead Slammedicine ball
Difficulty
Listed at intermediate level. It assumes you already own the underlying pattern and can hold position under load — if the position breaks before the target muscle tires, drop back to a beginner variation until it does not.
Of the 45 lats exercises in this database, 14 are listed at intermediate level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.