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Kipping Muscle Up

Kipping ring muscle-up combining a hollow-arch swing, explosive pull, transition, and dip support.

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Kipping Muscle Up demonstration

Exercise overview

Training details

BackLatsChestShouldersTricepsCore

Equipment

Bodyweight

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Hang from the rings with a secure grip, active shoulders, and enough clearance to swing safely.
  2. 02Build a controlled hollow-to-arch kip while keeping the rings close and the body connected.
  3. 03Use the forward swing to pull the rings toward the chest and drive the hips upward.
  4. 04Transition quickly by bringing the shoulders over the hands, then press through the dip to full support.
  5. 05Stabilize above the rings before lowering under control into the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationStrict Ring Muscle-Up

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Alternatives

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