Kipping Pull-Up
A dynamic, high-skill variation of the pull-up, using a hip and leg swing (the kip) to generate powerful momentum, primarily training the lats, biceps, and core for high-volume conditioning.
About Exercise
Equipment
Body Weight, Pull-up Bar
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats
Secondary Muscles
Forearms, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
8/10Teres Major
Biceps
7/10Long Head, Short Head
Glutes
6/10Glute Max
Abs
6/10Rectus Abdominis, Transverse Abdominis
Forearms
4/10Flexors
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
8-25 reps
Rest Between Sets
30-90 seconds • Use shorter rest for conditioning sets, longer rest for skill work.
How to Perform
Grasp the pull-up bar with an overhand grip wider than shoulder-width. Initiate a gentle, controlled swing to establish a rhythm between the hollow body (front) and arch (back) positions.
- Swing back into the arch position, actively engaging the lower back and shoulders.
- Swing forward aggressively into the hollow position, driving the hips up rapidly.
- As momentum peaks, forcefully pull with the arms and transition the chest toward the bar.
- Touch the chest or chin to the bar while maximizing the upward movement.
- Control the descent, returning to the bottom of the arch position to prepare for the next rep.
Coaching Tips
Form Cues
- Hollow to arch swing.
- Whip the hips up.
- Keep the arms straight.
- Touch the chest high.
Breathing
Exhale sharply as you pull your body up to contact the bar; inhale and brace during the controlled swing phase.
Tempo
1-0-1
Range of Motion
Start from a dead hang with arms extended. Finish when the upper chest or chin clearly rises above the bar.
Safety
Safety Notes
- Avoid kipping if you have current shoulder or elbow pain.
- Ensure a secure grip as loss of grip during the kip is dangerous.
- Requires proper shoulder mobility and strength foundation.
Spotting
Not recommended. Focus on establishing the hollow/arch swing sequence before increasing intensity or volume.
Common Mistakes
- Swinging too small of an amplitude.
- Failing to link the hip drive with the arm pull.
- Incomplete lockouts at the bottom.
When to Avoid
- Acute shoulder or elbow injury.
- Rotator cuff impingement or instability.
Flexibility Needed
- Adequate shoulder flexion and extension.
- Good thoracic spine mobility.
Build Up First
- Competency in strict dead-hang pull-ups.
- Strong hollow and arch body positions.
Also known as
Pull-up (with kip), Kip Pull
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