Kipping Muscle Up

LatsOtherIntermediateCompound

Kipping Muscle Up — finish position — Finish

Muscles worked

PrimaryLats

SecondaryAbs, Biceps, Forearms, Mid back, Shoulders, Traps, Triceps

How to do it

01
Grip the rings using a false grip, with the base of your palms on top of the rings.
02
Begin with a movement swinging your legs backward slightly.
03
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.
04
Maintaining control and stability, extend through the elbow to complete the motion.
05
Use care when lowering yourself to the ground.

In the app

Kipping Muscle Up appears when you own the kit it needs and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

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