Kipping Muscle Up
How to do the Kipping Muscle Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Abs, Biceps, Forearms, Mid Back, Shoulders, Traps, Triceps
Other
How to do the Kipping Muscle Up
- 1
Grip the rings using a false grip, with the base of your palms on top of the rings.
- 2
Begin with a movement swinging your legs backward slightly.
- 3
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.
- 4
Maintaining control and stability, extend through the elbow to complete the motion.
- 5
Use care when lowering yourself to the ground.
Log it, see it on your body.
Every Kipping Muscle Up set you log feeds Ascend's anatomy heatmap, so your lats volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lats exercises
Kipping Muscle Up: common questions
What muscles does the Kipping Muscle Up work?
The Kipping Muscle Up primarily works the Lats. It also recruits the Abs, Biceps, Forearms, Mid Back, Shoulders, Traps and Triceps as supporting muscles.
Is the Kipping Muscle Up suitable for beginners?
The Kipping Muscle Up is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Kipping Muscle Up a compound or isolation exercise?
The Kipping Muscle Up is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Kipping Muscle Up with correct form?
Grip the rings using a false grip, with the base of your palms on top of the rings. Follow the full step-by-step above for the complete movement.
Log your Kipping Muscle Up sets, free.
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