Kipping Muscle Up

Kipping Muscle Up


This exercise involves using a swinging motion to generate momentum and pull oneself up and over a set of rings or bar, transitioning from a hanging position to a support position. It requires a combination of upper body strength, coordination, and timing.

Muscle Group

Equipment Required

Kipping Muscle Up Instructions

  1. Start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart and your palms facing away from you.
  2. Initiate a kip swing by bringing your legs forward and then back behind you, while simultaneously pulling your shoulders down and back.
  3. As you swing forward, use the momentum to pull your chest towards the bar.
  4. As your chest reaches the bar, push down on the bar and explosively drive your hips forward to help propel your body up and over the bar.
  5. As you come over the bar, push down on the bar and extend your arms fully to complete the muscle up.
  6. Lower yourself back down to the starting position by reversing the movement, starting with pulling your hips back and then lowering your chest down towards the bar.

Kipping Muscle Up Form & Visual

Kipping Muscle Up

Kipping Muscle Up Benefits

  • Develops upper body strength and power
  • Improves coordination and body control
  • Increases flexibility and range of motion in the shoulders
  • Challenges the core muscles for stability and balance
  • Provides a full body workout
  • Can be used as a progression towards more advanced gymnastics movements

Kipping Muscle Up Muscles Worked

  • Chest muscles
  • Shoulder muscles
  • Triceps muscles
  • Back muscles
  • Abdominal muscles
  • Forearm muscles

Kipping Muscle Up Variations & Alternatives

  • Strict Muscle Up
  • Bar Muscle Up
  • Ring Muscle Up
  • False Grip Muscle Up
  • Weighted Muscle Up