Kipping Chest-to-Bar Pull-Up

Setup: Hang from a pull-up bar with hands slightly wider than shoulder-width, arms fully extended, shoulders active, core engaged.

Movement: Use a controlled kip to generate momentum, then pull yourself up until your chest touches the bar. Lower yourself back to full extension under control.

Standards:

• Chest touches the bar at top
• Full arm extension at bottom
• Continuous, fluid movement

Focus Points: Engage lats and core, coordinate hip drive with pull, maintain rhythm and control throughout.