Kipping Muscle-Up
Also known as: Kip Muscle-Up, Ring Muscle-Up, Kipping Pull-Up Transition, kipping muscle up, ring muscle up
How to do the Kipping Muscle-Up
Setup: Hang from a pull-up bar with a false grip, hands shoulder-width apart, arms straight, shoulders engaged, core tight.
Movement: Perform a kip by swinging hips and shoulders, pull your chest over the bar, then press out to extend arms at the top. Lower yourself back under control.
Standards:
- Full arm extension at the top
- Chest passes above the bar
- Controlled and fluid motion
Focus Points: Coordinate hip drive with pull, keep core engaged, maintain smooth rhythm, avoid jerky movements.
Workouts with Kipping Muscle-Up
Rep ladder
Amanda9-7-5 reps for timeKipping Muscle-Up · SnatchFor Time
Lucas5 rounds for timeKipping Muscle-Up · Front Squat · The AbMat Sit-UpFor Time
Maggie5 rounds for timeKipping Muscle-Up · Push Press · Box JumpAMRAP
NateAs many rounds as possible in 20 minutesKipping Muscle-Up · Kipping Handstand Push-Up Variations · Kettlebell SwingFor Time
Ryan5 rounds for timeKipping Muscle-Up · Burpee · RunSimilar exercises
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