How to do the Kipping Pull-up
Hang from the bar with an overhand grip slightly wider than your shoulders.
Build a rhythmic swing between an arch, chest forward, and a hollow position, legs in front.
At the end of the hollow, snap your hips and pull hard to get your chin over the bar.
Push away from the bar on the way down and flow straight into the next rep.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
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