Kipping Pull Up

Kipping Pull Up

The kipping pull up a variation of the pull up that is taken from gymnastics. It is a quick, fluid movement that works the upper body and also requires some cardiovascular work.

Instructions

How to perform a Kipping Pull Up:

Grasp the pull up bar with an overhead grip, with your hands over the bar and approximately shoulder width apart. Hang from the pull up bar, so that your arms and legs are completely straight.
  • Grasp the pull up bar with an overhead grip, with your hands over the bar and approximately shoulder width apart. Hang from the pull up bar, so that your arms and legs are completely straight.

    Grasp the pull up bar with an overhead grip, with your hands over the bar and approximately shoulder width apart. Hang from the pull up bar, so that your arms and legs are completely straight.

  • Swing forward from your hips. As your lower body goes forward, your head and feet should be going backwards with your shoulder should go out.

    Swing forward from your hips. As your lower body goes forward, your head and feet should be going backwards with your shoulder should go out.

  • As your body swings back, drives your hips up.

    As your body swings back, drives your hips up.

  • Use your hips and arms to bring your legs up, lifting your body up.

    Use your hips and arms to bring your legs up, lifting your body up.

  • Bring your shoulders above the bar. Most of the power should come from driving your hips upward.

    Bring your shoulders above the bar. Most of the power should come from driving your hips upward.

  • Lower back down and and continue to swing your hips as in <2/step 2>. As you lower down, push your body away from the bar to set up the swing for the next pull up.

    Lower back down and and continue to swing your hips as in step 2. As you lower down, push your body away from the bar to set up the swing for the next pull up.


 Questions

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