Kipping Pull Up: How-to, Tips & More
The Kipping Pull Up is a intermediate compound exercise for your lats. You do it with pull up bar. It is a good fit when your goal is general fitness.
Besides the lats, it also works your biceps and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Lats
Primary
Biceps
Secondary
Upper back
Secondary
How to do the Kipping Pull Up
- Hang from the bar and swing your body front to back with your core tight.
- At the back of the swing, drive your hips up and pull.
- Get your chin over the bar.
- Push away from the bar into the next swing.
Kipping Pull Up tips
- Learn strict pull-ups first. Kipping is for higher rep conditioning.
Sets and reps
Most lifters do well with 5 to 20 reps per set, and 5 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Pull up bar
Type
Compound
Kipping Pull Up alternatives
More lats exercises
Assisted Chin Up
Assisted pull up machine
Assisted Pull-Up
Assisted pull up machine
Back Lever
Pull up bar
Band Assisted Chin Up
Resistance band
Band Assisted Pull Up
Resistance band
Band Bent Over Row
Resistance band
Frequently asked questions
What muscles does the Kipping Pull Up work?
The Kipping Pull Up mainly works your lats, with help from your biceps and upper back.
How many sets and reps should I do?
A good starting point is 5 to 20 reps per set, and many lifters get the best results between 5 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Kipping Pull Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Kipping Pull Up?
You need pull up bar.
Add Kipping Pull Up to your program
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