Kipping muscle-up

Muscles

• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Latissimus dorsi
• Teres major
• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Anterior deltoid
• Pectoralis major (clavicular head)

Technique

1. Hang from a Pullup bar and initiate a slight forward swing.
2. Use an explosive kipping motion with your legs to drive your body up.
3. Transition your weight over the bar and push into a Support position.

Form tips

1. Time your pull with the peak of your forward swing.

Similar Exercises

• Bar muscle-up
• Strict bar muscle-up
• Assisted rings muscle-up
• Chest-to-bar pullup
• Pullover

Equipment

• Pullup bar