Kipping pull ups is a great exercise for maximising upper body strength and can be done by anyone who is seeking strength gains.

This exercise will help target the arms as well as the back muscles.

It is somewhat similar to a regular pull-up however has more total body muscular activation.

Kipping Pull Ups Exercise How To

  • Position yourself so that you are hanging from a bar.
  • Begin to swing your legs back and forth, building momentum as you do. As the legs swing back, focus on pressing the chest forward as you arc your back slightly.
  • As the legs swing forward, begin to bend the elbows as you pull the body up until the chin is past the bar. As you do this, adopt a slight bend in the knees.
  • Begin to lower yourself down, keeping tension in the arms as you allow the legs to begin to swing backward again, adopting that arc in the back

Form and Technique

For kipping pullups, be sure to warm-up thoroughly before doing this exercise as it does require a high range of motion that could potentially put you at risk for injury if you aren’t careful.

Be sure that you have performed the full momentum movement before you move on to do the pull-up portion of the move.

Variations:   Pull Up, Chin Up

Routine for Strength:  3 sets of 8 reps

Routine for Muscle Gains:  5 sets of 10 reps

Kipping Pull Ups

How To Do Kipping Pull Ups