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Kipping Pull Up

The Kipping Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lats (upper) 24%, lats (lower) 17% and biceps (long head) 7%.

Also known as: kipping

Level: IntermediateEquipment: Pull-up barMulti-joint (compound)

How to do it

  1. Grip a pull-up bar with palms forward, a little wider than the shoulders.
  2. Start a controlled swing by pushing the chest forward into an arch, then pulling back into a hollow.
  3. From the hollow, drive the hips up and pull hard with the arms so the chin clears the bar.
  4. Push away from the bar at the top and swing back into the arch.
  5. Link the next rep smoothly from the swing, staying in rhythm.

Tips

  • Master strict pull-ups first so the shoulders can handle the swing.
  • Keep the arms straight during the swing, the pull happens only from the hollow.

Common mistakes

  • Bending the elbows during the swing and losing the rhythm.
  • Letting the swing grow wild and uncontrolled.

Muscles worked by the Kipping Pull Up

  • Lats (upper) Primary24%
  • Lats (lower) Primary17%
  • Biceps (long head) Secondary7%
  • Lower traps Secondary7%
  • Biceps (short head) Secondary6%
  • Brachialis Secondary6%
  • Rhomboids Secondary6%
  • Upper abs Minor5%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Hip flexors Minor5%
  • Mid traps Minor4%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

A hip swing starts the pull. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Kipping Pull Up alternatives

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Frequently asked questions

What muscles does the Kipping Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), brachialis and rhomboids assist.

Is the Kipping Pull Up good for beginners?

The Kipping Pull Up is rated intermediate. If you are new, learn the Assisted Pull Up first and build up from there.

What is a good alternative to the Kipping Pull Up?

For example the Assisted Pull Up, Band Assisted Pull Up and Close Grip Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Kipping Pull Up harder?

Add weight or reps, or move on to the Weighted Pull Up and L-Sit Pull Up.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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