Kipping Muscle-Up

Technique

How to perform Kipping Muscle-Up

1. Hang from a pull‑up bar with an overhand grip slightly wider than shoulder width, arms fully extended and legs together below you.
2. Initiate a controlled swing by driving your legs slightly forward, then aggressively thrust your hips backward while maintaining a hollow‑to‑arch rhythm.
3. As your hips swing forward again, explode upward by pulling the bar toward your chest and driving your knees toward your chest to create upward momentum.
4. At the apex of the swing, lean your torso forward over the bar while snapping your hips up, allowing your elbows to shoot back and your wrists to rotate over the bar.
5. Immediately press down on the bar, extending your elbows to rise into a straight‑arm support position with your chest above the bar and shoulders depressed.
6. Stabilize at the top, then either drop back to a hang or flow into additional repetitions as programmed.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.