Kip switch-grip pullup

Muscles

• Latissimus dorsi
• Teres major
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Lower trapezius
• Serratus anterior
• Pectoralis minor
• Rhomboid major
• Middle trapezius

Technique

1. Hang from the bar, pull your shoulders back and perform an explosive pullup, tucking your legs up to help getting more momentum.
2. At the top of the pullup, release the grip on the bar.
3. Catch the bar by switching grips on the way down (switch between pronated/overhand and supinated/underhand).

Risks

1. If you descend too fast into the bottom position, it could injure some tissues around your shoulders, so control the way down (eccentric).
2. If you fail catching the bar, you could fall on the ground, so make sure you land safely and do not go to failure.

Similar Exercises

• Non-kip clap pullup
• Ribs-to-bar pullup
• Kip clap pullup
• Belly-to-bar pullup
• Hips-to-bar pullup

Equipment

• Pullup bar