Kipping Pull-Up
Also known as: Kip Pull-Up, Kipping Chin-Up, Pull-Up With Kip
How to do the Kipping Pull-Up
Setup: Hang from a pull-up bar with hands shoulder-width apart, arms fully extended, shoulders active, core engaged.
Movement: Generate momentum using a controlled kip, then pull your chin over the bar. Lower yourself back to full extension under control.
Standards:
- Chin clears the bar at top
- Full arm extension at bottom
- Fluid, continuous motion
Focus Points: Engage lats and core, coordinate hip drive with pull, maintain rhythm and control, avoid excessive swinging.
Workouts with Kipping Pull-Up
Rep ladder
Amanda9-7-5 reps for timeKipping Muscle-Up · SnatchFor Time
AngieFor timeKipping Pull-Up · Push-Up · The AbMat Sit-Up · The Air SquatFor Time
Badger3 rounds for timeClean · Kipping Pull-Up · RunFor Time
Barbara5 rounds for timeKipping Pull-Up · Push-Up · The AbMat Sit-Up · The Air SquatEMOM
ChelseaEvery minute on the minute for 30 minutesKipping Pull-Up · Push-Up · The Air SquatAMRAP
CindyAs many rounds as possible in 20 minutesKipping Pull-Up · Push-Up · The Air SquatFor Time
DanielFor timeKipping Pull-Up · Run · Thruster · Run · Thruster · Run · Kipping Pull-UpAMRAP
DannyAs many rounds as possible in 20 minutesBox Jump · Push-Up · Kipping Pull-UpFor Time
Eva5 rounds for timeRun · Kettlebell Swing · Kipping Pull-UpRep ladder
Fran21-15-9 reps for timeThruster · Kipping Pull-UpFor Time
Garrett6 rounds for timeKipping Pull-Up · The AbMat Sit-Up · The Air SquatFor Time
Helen3 rounds for timeRun · Kettlebell Swing · Kipping Pull-UpFor Time
JackieFor timeRowing · Thruster · Kipping Pull-UpFor Time
Jason100 rounds for timeKipping Pull-Up · Push-Up · The Air SquatRep ladder
Josh21-18-15-12-9-6-3 reps for timeOverhead Squat · Kipping Pull-UpFor Time
Lucas5 rounds for timeKipping Muscle-Up · Front Squat · The AbMat Sit-UpFor Time
Lumberjack 20For timeDeadlift · Run · Kettlebell Swing · Run · Overhead Squat · Run · Burpee · Run · Chest-to-Bar Pull-Up · Run · Box Jump · Run · Dumbbell Squat Clean · RunFor Time
Maggie5 rounds for timeKipping Muscle-Up · Push Press · Box JumpAMRAP
MaryAs many rounds as possible in 20 minutesKipping Handstand Push-Up Variations · Single-Leg Squat (Pistol) · Kipping Pull-UpFor Time
MurphFor timeRun · Kipping Pull-Up · Push-Up · The Air Squat · RunAMRAP
NateAs many rounds as possible in 20 minutesKipping Muscle-Up · Kipping Handstand Push-Up Variations · Kettlebell SwingAMRAP
NicoleAs many rounds as possible in 20 minutesRun · Kipping Pull-UpFor Time
OmarFor timeThruster · Chest-to-Bar Pull-Up · Thruster · Chest-to-Bar Pull-Up · Thruster · Chest-to-Bar Pull-UpFor Time
Ryan5 rounds for timeKipping Muscle-Up · Burpee · RunFor Time
The Seven7 rounds for timeStrict Handstand Push-Up · Thruster · Knees-to-Elbows · Deadlift · Burpee · Kettlebell Swing · Kipping Pull-UpSimilar exercises
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