Kipping pull-up
Also called Kip pull-up, CrossFit pull-up
The kipping pull-up uses a swing of your body to help you over the bar. You move between an arched and a hollow position and pull as the swing carries you up. It trains your lats and biceps, while your abs, shoulders, upper back and forearms work to control the swing. It is made for fast sets with many reps, not for strict strength. Learn the strict Pull-up first, keep the swing small and skip it when your shoulders hurt.
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How to do it
- Grip the bar shoulder-width and hang with your body tight.
- Swing your legs back into a slight arch, then forward into a hollow.
- As your legs swing forward, pull your chest toward the bar.
- Get your chin over the bar, then lower with control into the next swing.
Form tips
- Grip shoulder-width, body tight in the hang.
- Swing from arch to hollow and pull as you go.
- Chin over the bar, keep the kip small and controlled.
Common mistake
- Pulling too early: bending your arms before the hips swing.