TETSUKipping Pull Up
The Kipping Pull Up is a bodyweight exercise that primarily targets the lats. Follow the 6 steps below for correct form, with an animated demonstration.
lats
body weight
How to do the Kipping Pull Up
- Hang from the bar with a grip slightly wider than shoulder width.
- Swing into a hollow position with your shoulders ahead of the bar.
- Drive into an arch, then snap your hips to generate upward momentum.
- Pull with your arms as your body rises until your chin clears the bar.
- Push away from the bar at the top and flow into the next swing.
- Build strict pull-up strength before adding the kip.
Common questions
What muscles does the Kipping Pull Up work?
The Kipping Pull Up primarily targets the lats.
What equipment do I need for the Kipping Pull Up?
None. The Kipping Pull Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Kipping Pull Up should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Kipping Pull Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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