Kipping Muscle-Up

Technique

How to perform Kipping Muscle-Up

1. Hang from a pull-up bar with an overhand grip, arms extended and legs together.
2. Build a controlled arch-to-hollow swing, moving the chest and legs in opposition rather than throwing the lower back into a large bend.
3. As you move into the forward leg drive, pull the bar down toward your lower chest and let your hips rise with the pull.
4. Bring your torso over the bar as your elbows travel behind you and your wrists turn into the support position.
5. Press down on the bar to extend your elbows and reach a stable straight-arm support above it.
6. Reverse the transition and lower back into a controlled hang or the next controlled swing; do not simply drop out of support.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Pectoralis Major Sternocostal Head, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.