A momentum-assisted pull-up that uses a hip-and-leg swing to drive the torso upward, primarily working the lats.
How to do the Kipping Pull Up#
- Take an overhand grip a little wider than shoulder-width and hang with your arms straight.
- Start a controlled pendulum by swinging your legs back and then forward while keeping the shoulder blades engaged.
- Explosively extend the hips and open the torso as the legs swing forward to turn the swing into upward momentum.
- Use that momentum to pull your chest up to the bar until your upper chest reaches the bar.
- Return under control to the hanging position and continue the next rep using the same hip-driven swing.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Upper back (Rhomboids & Middle Trapezius), Biceps (Biceps Brachii)
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors)), Glutes (Gluteus Maximus)
Common mistakes#
- Relying mainly on the arms instead of generating hip-driven momentum.
- Allowing the shoulders to collapse or excessively shrug during the swing.
- Overarching the lower back repeatedly on every rep.
- Dropping uncontrolled through the descent instead of returning smoothly to the hang.
