Kipping Muscle Up
A intermediate strength exercise for the lats, done with a other equipment.
- Main muscles
- Lats
- Also works
- Abs, Biceps, Forearms, Upper back, Shoulders and Triceps
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Kipping Muscle Up
- Grip the rings using a false grip, with the base of your palms on top of the rings.
- Begin with a movement swinging your legs backward slightly.
- Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement.
- Maintaining control and stability, extend through the elbow to complete the motion.
- Use care when lowering yourself to the ground.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Kipping Muscle Up
Gironda Sternum ChinsOther equipment · Intermediate
London BridgesOther equipment · Intermediate
Muscle UpOther equipment · Intermediate
Rocky Pull-Ups/PulldownsOther equipment · Intermediate
Rope ClimbOther equipment · Intermediate
Side To Side ChinsOther equipment · Intermediate
Weighted Pull UpsOther equipment · Intermediate
Band Assisted Pull-UpOther equipment · Beginner
Questions
What muscles does the Kipping Muscle Up work?
Mainly the lats, with the abs, biceps, forearms, upper back, shoulders and triceps helping.
Is the Kipping Muscle Up good for beginners?
It's rated intermediate. Beginners can build up to it with Band Assisted Pull-Up first.
What can I do instead of the Kipping Muscle Up?
Good alternatives that train the lats: Gironda Sternum Chins, London Bridges, Muscle Up or Rocky Pull-Ups/Pulldowns.
How many sets and reps of the Kipping Muscle Up should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).