Kipping Bar Muscle-Up
Main muscle: Lats
Other muscles: Biceps, Triceps
Equipment: pull up bar
Mechanics type: compound
Fitness level: intermediate
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 hollows position
- At the same time, push down on the bar with straight arms
- Torso leans forward
- Complete at full arm extension at support position
