Kipping Pull-Up
Kipping pull-ups in one continuous cycle: the hips swing the body from an arch into a knee drive that carries the chin over the bar, and each rep flows into the next.
How to do it
Setup
Hanging from the bar, hands shoulder-width, shoulders active, room in front and behind.
Steps
- Swing the legs back into an arch from the shoulders.
- Drive the knees and hips up, pulling the chin over the bar.
- Push away from the bar and swing back into the arch for the next rep.
Common mistakes
Kipping without strict strength: earn strict pull-ups first; the swing multiplies the load on the shoulders. Stopping dead at the bottom: the cycle keeps moving, rep into rep. Dropping from the top into a straight-arm jolt: push away and ride the swing down with active shoulders.
Breathing
Find a rhythm with the swing; never held.
