Kipping Pull-Up
Main muscle: Lats
Other muscles: Biceps
Equipment: pull up bar
Fitness level: beginner
Category: Cross-training
Step by step
- Hands just outside shoulder-width
- Full grip on the bar
- Start hanging with arms extended
- Initiate swing with shoulders
- Alternate between arched and hollow positions
- Drive hips towards the bar while in the hollow position
- At the same time, push down on the bar with straight arms
- Rapidly extend hipsm then pull with arms
- Pull until chin is higher than the bar
- Initiate descent by pushing away from the bar
