Kipping Pull Up
Trains the lats, with help from the upper back. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Kipping Pull Up
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a lats exercise that is, there are 7 on the Lats page.
Muscles worked
What Kipping Pull Up trains
Technique
How to do the Kipping Pull Up
- Grasp a pull-up bar with an overhand grip slightly wider than shoulder-width, hanging with your arms fully extended.
- Initiate a swing by pushing your chest forward into an arched position, then pulling your shoulders back and legs forward into a hollow position, building a rhythmic swing.
- As your hips drive forward from the arch, use the momentum to pull explosively with your arms, driving your chin above the bar.
- Push slightly away from the bar as you descend, returning to the arched swing position to link into the next repetition. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Build strict pull-up strength first; kipping places significant demand on your shoulders.
- Keep your core tight and drive the movement from the rhythm of your hips, not just your arms.
- Keep your shoulders active and engaged at the bottom; never hang completely relaxed between repetitions.
- Practice the arch-to-hollow swing on its own until the rhythm feels smooth before adding the pull.
Substitutes
Swap Kipping Pull Up for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Kipping Pull Up for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.