Kipping Pull-Up
Main muscle: Lats
Other muscles: Biceps
Equipment: pull up bar
Fitness level: beginner
Category: Cross-training

Step by step

  1. Hands just outside shoulder-width
  2. Full grip on the bar
  3. Start hanging with arms extended
  4. Initiate swing with shoulders
  5. Alternate between arched and hollow positions
  6. Drive hips towards the bar while in the hollow position
  7. At the same time, push down on the bar with straight arms
  8. Rapidly extend hipsm then pull with arms
  9. Pull until chin is higher than the bar
  10. Initiate descent by pushing away from the bar