BACK · COMPOUND
Kipping Pull-Up
A dynamic pull-up using coordinated body movement to increase repetition efficiency.
Primary musclesLats
Secondary musclesBiceps, Core, Shoulders
EquipmentPull-up bar
DifficultyAdvanced · Vertical Pull
How to perform
- Learn strict pulling and controlled hollow-to-arch positions first.
- Use a deliberate kip to assist the pull.
- Lower into the next controlled swing.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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