Lats · Body weight · Advanced
How to do Kipping Muscle Up
The kipping muscle up is a dynamic bodyweight exercise that combines a pull-up with a dip, using momentum to transition from below to above the bar. It primarily targets the lats and requires significant upper body strength, coordination, and explosive power.
- Primary muscle
- Lats
- Equipment
- Body weight
- Level
- Advanced
- Category
- Back
How to do Kipping Muscle Up, step by step
- Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and use a swinging motion to generate momentum.
- As you swing forward, pull your chest towards the bar, using your lats and biceps to initiate the movement.
- Continue the upward motion until your chest reaches the bar, then transition into a dip position by pushing down on the bar and extending your arms.
- Lower yourself back down to the starting position by bending your arms and controlling the descent.
- Repeat for the desired number of repetitions.
Track Kipping Muscle Up in SPLYT
Kipping Muscle Up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
