Kipping Muscle Up
Kipping Muscle Up is a advanced skill - kipping transition from pull to dip support exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Latissimus dorsi
- Secondary muscles
- Rectus abdominis, Biceps brachii, Forearm gripping muscles, Rhomboids and middle trapezius, Deltoid, Trapezius, Triceps brachii
- Exercise type
- Advanced skill - kipping transition from pull to dip support
Exercise technique
- Grip
Place the heels of your palms over the rings in a false grip.
- Hang
Keep the rings close and shoulders controlled.
- Swing
Prepare with a small backward leg movement, then bring the legs forward.
- Pull
Use hip and torso rhythm to pull the rings toward your armpits.
- Transition
Bring your chest over the rings as your elbows move back.
- Dip
Balance the rings and extend your elbows into top support.
- Descend
Reverse the transition under control or return to a secure step.
Key technique points
- Establish ring support and transition skills first.
- Maintain false-grip contact.
- Keep swing amplitude small.
- Keep rings close to the torso.
- Transition both elbows together.
- Do not drop uncontrollably into the bottom.
Common mistakes
Large kip
Do not increase shoulder traction uncontrollably through excessive swinging.
One-elbow transition
Do not load the shoulder with an asymmetric chicken-wing transition.
Spreading the rings
Do not let the handles drift sideways when entering the dip.
Losing false grip
Do not force the transition without wrist support.
Dropping from the dip
Do not free-fall from upper support.
Attempting without preparation
Do not use kipping to compensate for insufficient pulling and dip strength.
Frequently asked questions
Kipping Muscle Up: why is “Large kip” a mistake?
Do not increase shoulder traction uncontrollably through excessive swinging.
Kipping Muscle Up: why is “One-elbow transition” a mistake?
Do not load the shoulder with an asymmetric chicken-wing transition.
Kipping Muscle Up: why is “Spreading the rings” a mistake?
Do not let the handles drift sideways when entering the dip.
Kipping Muscle Up: why is “Losing false grip” a mistake?
Do not force the transition without wrist support.
Kipping Muscle Up: why is “Dropping from the dip” a mistake?
Do not free-fall from upper support.
Kipping Muscle Up: why is “Attempting without preparation” a mistake?
Do not use kipping to compensate for insufficient pulling and dip strength.
What should I focus on when doing Kipping Muscle Up?
Establish ring support and transition skills first. Maintain false-grip contact. Keep swing amplitude small. Keep rings close to the torso. Transition both elbows together. Do not drop uncontrollably into the bottom.
Related exercises
- Machine-assisted Pull-up
- Resistance Band Row
- Barbell Row
- Chest-supported Dumbbell Row
- Child's Pose Lat Stretch
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.