Kipping Muscle Up

Note: This is just a visual reference — it may vary depending on your setup.

Strength Back

Arms Back Core Shoulders

Muscle Activation

Abs · Latissimus Dorsi · Waist

80%

Shoulders

20%

Equipment

Pull-up Bar

Setup / Starting Position

Hang from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.

Exercise Position

Swing your body forward and generate momentum by engaging your core and hips.
As you swing back, pull your chest towards the bar and simultaneously bring your knees towards your chest.

Form & Performance