Kipping Pull-Up
Dynamic vertical pull using hip and core momentum to assist lats and upper body, targeting back, arms, and core for high-rep conditioning and power in CrossFit workouts.
About Exercise
Equipment
Pull-up Bar
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats, Abs
Secondary Muscles
Quads, Hamstrings, Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Abs
8/10Rectus Abdominis
Biceps
7/10Long Head, Short Head
Obliques
7/10External Obliques
Forearms
6/10Flexors
Lower Back
6/10Erector Spinae
Glutes
6/10Glute Max
Quads
5/10Rectus Femoris
Hamstrings
4/10Biceps Femoris
Shoulders
4/10Rear Delts
Programming
Typical Rep Range
5-20 reps
Rest Between Sets
60-120 seconds
How to Perform
Grasp pull-up bar with overhand grip, hands shoulder-width apart, in active hang with shoulders engaged and core braced.
- Initiate kip swing into hollow body: push away, feet forward, core tight.
- Transition to arch body: drive chest forward, feet behind bar.
- Drive hips forward with explosive hip extension and slight knee lift as body swings into hollow.
- Pull down on bar aggressively, bending elbows to drive chin above bar.
- Push body away from bar immediately after chin clears to reset swing.
- Control descent through arch to hollow, maintaining tension for next rep.
Coaching Tips
Form Cues
- Shoulders lead the pull
- Brace core throughout
- Explode from hips
- Pull elbows to ribs
- Push away at top
- Maintain body tension
Breathing
Inhale during descent and arch phase, exhale forcefully during hip drive and pull.
Tempo
1-0-1
Range of Motion
Full hang from straight arms to chin above bar, with controlled swing amplitude.
Safety
Safety Notes
- Avoid if shoulder impingement or instability
- Master 1-3 strict pull-ups first
- Ensure full thumb grip
- Control swings to prevent joint stress
- Limit volume to avoid overuse
- Seek coaching for form
Spotting
Not typically needed; use band assistance for beginners or mats below for safety.
Common Mistakes
- Uncontrolled flailing
- Weak core engagement
- Insufficient strict strength
- Over-reliance on momentum
- Partial range at top
- Gripping too narrow
When to Avoid
- Acute shoulder injury
- Wrist or elbow pain
- Poor grip strength
- Uncontrolled hypertension
Flexibility Needed
- Full shoulder flexion
- Adequate thoracic extension
- Hip mobility for swing
Build Up First
- 1-3 strict pull-ups
- Hollow and arch body holds
- Core bracing competency
Also known as
Kip Pull-Up, CrossFit Pull-Up
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