Kipping Muscle Up
Description
The kipping muscle-up uses a swinging kip to generate momentum for the pull-up phase, making the transition over the bar easier and allowing higher rep output. It is the standard muscle-up technique in CrossFit competition.
Equipment Required
Kipping Muscle Up Instructions
- Hang from a pull-up bar. Initiate a kipping swing (arch-to-hollow).
- At the peak of the forward swing, pull explosively while driving your hips toward the bar.
- Use the kip momentum to get your chest above the bar.
- Transition over the bar into a dip position.
- Press to lockout.
- Swing back to initiate the next rep.
- Master strict muscle-ups or aggressive kipping pull-ups first.
- Aim for 3 to 10 reps in competition settings.
Kipping Muscle Up Form & Visual
Kipping Muscle Up Benefits
- Higher rep output than strict muscle-ups
- CrossFit competition standard
- Develops explosive pulling power
- Builds kipping mechanics
- Conditioning benefit from high rep sets
- Develops rhythm and timing
Kipping Muscle Up Muscles Worked
- Latissimus dorsi
- Pectoralis major (transition)
- Triceps brachii (dip)
- Hip flexors (kip)
- Core
- Forearms
Kipping Muscle Up Variations & Alternatives
- Muscle-Up (strict)
- Pull-Up
- Kipping Handstand Push-Up
- Ring Muscle-Up
- Chest-to-Bar Pull-Up
