Kipping Muscle Up
The Kipping Muscle Up is a intermediate none (bodyweight) exercise that works the Lats. Follow the steps below.
Target musclesLats
EquipmentNone (Bodyweight)
LevelIntermediate
How to do the Kipping Muscle Up
- Grip the rings using a false grip, with the base of your palms on top of the rings.Begin with a movement swinging your legs backward slightly.Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so.
- As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you.
- This puts you into the proper position to continue into the dip portion of the movement.Maintaining control and stability, extend through the elbow to complete the motion.Use care when lowering yourself to the ground.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.