Kipping Muscle Up

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.