Kipping Pull Up

How to perform it

Step-by-step instructions

1. 01Hang from the bar with the shoulders active, the legs together, and the trunk braced.
2. 02Create a smooth kip by moving between a hollow position in front of the bar and an arch behind it.
3. 03As the body swings forward, drive the hips and pull the elbows down to bring the chin above the bar.
4. 04Push away from the bar at the top to return efficiently into the next arch position.
5. 05Maintain a consistent rhythm without excessive knee bending or uncontrolled swinging.