Kipping Muscle Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Rectus Abdominis, Triceps Brachii, Obliques, Brachioradialis, Teres Major, Deltoid Lateral, Biceps Brachii, Deltoid Anterior
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 8.5
- Alternate Names
- Kipping Muscle-Up
How to: Kipping Muscle Up
- Begin in a hanging position from a bar with an overhand grip.
- Use a kipping motion to generate momentum by swinging your legs.
- Pull your chest towards the bar while simultaneously driving your knees upwards.
- Transition by rotating your wrists and pushing down on the bar until you’re above it.
- Land with your arms fully extended and repeat for the desired number of repetitions.
Common Mistakes
- Not engaging the core, leading to a swing instead of control.
- Rushing through the movement, which can cause injury.
- Allowing the shoulders to rise too high above the bar.
Modifications
- Use a resistance band for assistance.
- Practice the movement on a lower bar to reduce the height.
Tips
- Engage your core throughout the movement to maintain stability.
- Ensure a controlled motion to avoid injury, especially during the transition.
- Practice the kipping motion separately to build familiarity.
Kipping Muscle Up Alternatives
Tags
muscle-up
strength
back
shoulders
body weight
advanced