Start
End
Strength
Kipping Muscle Up
intermediateother·compound·pull
Muscles Worked
Primary
Secondary
DiaphragmExternal anal sphincterexternal obliqueiliacuspsoas majorpubococcygeusbiceps brachiibrachialisAbductor digiti minimi of left handAbductor digiti minimi of right handabductor pollicis brevisabductor pollicis longusadductor pollicisbrachioradialisextensor carpi radialis brevisextensor carpi radialis longusextensor carpi ulnarisextensor digiti minimiextensor digitorumextensor indicisextensor pollicis brevisextensor pollicis longusflexor carpi radialisFlexor digiti minimi brevis of left handFlexor digiti minimi brevis of right handflexor digitorum longusflexor digitorum profundusflexor digitorum superficialisflexor pollicis brevisflexor pollicis longusFlexor retinaculum of left wristFlexor retinaculum of right wristHumeral head of left flexor carpi ulnarisHumeral head of left pronator teresHumeral head of right flexor carpi ulnarisHumeral head of right pronator teresOpponens digiti minimi of left footOpponens digiti minimi of left handOpponens digiti minimi of right footOpponens digiti minimi of right handopponens pollicispalmaris longuspronator quadratusSet of dorsal interossei of left handSet of dorsal interossei of right handSet of lumbricals of left handSet of lumbricals of right handSet of palmar interossei of left handSet of palmar interossei of right handsupinatorThird lumbrical of left footThird lumbrical of right footUlnar head of left flexor carpi ulnarisUlnar head of left pronator teresUlnar head of right flexor carpi ulnarisUlnar head of right pronator teresiliocostalis thoracisinterspinalis thoracislongissimus thoracisrhomboid majorrhomboid minorserratus posterior superiorSet of left levatores costarum brevesSet of left levatores costarum longiSet of right levatores costarum brevesSet of right levatores costarum longispinalis thoracisThoracic rotatorcoracobrachialisdeltoidinfraspinatus muscleserratus anteriorsubscapularissupraspinatusteres majorteres minorAscending part of left trapeziusAscending part of right trapeziusDescending part of left trapeziusDescending part of right trapeziuslevator scapulaetrapeziusanconeustriceps brachii
How to Perform
1
Grip the rings using a false grip, with the base of your palms on top of the rings.
2
Begin with a movement swinging your legs backward slightly.
3
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.
4
Maintaining control and stability, extend through the elbow to complete the motion.
5
Use care when lowering yourself to the ground.
Alternatives to Kipping Muscle Up
Same muscles, different equipment or difficulty
