Hominin · exercise
Kipping Muscle Up
Kipping Muscle Up is a intermediate strength exercise. It works the lats, with help from the abdominals, biceps, forearms, middle back, shoulders, traps and triceps.
intermediateotherpull movementcompoundstrength
- Main muscles
- lats
- Also works
- abdominals, biceps, forearms, middle back, shoulders, traps, triceps
How to do it
- 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Band Assisted Pull-Up · other, beginner
- Gironda Sternum Chins · other, intermediate
- London Bridges · other, intermediate
- Muscle Up · other, intermediate
- Rocky Pull-Ups/Pulldowns · other, intermediate
- Rope Climb · other, intermediate
- Side To Side Chins · other, intermediate
- Weighted Pull Ups · other, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).