Kipping Muscle Up
Differentiation: Mechanics
This variation of a Muscle Up is unique. Here is how: you use body momentum to swing your lower torso upward | and engage your core to pull your entire upper body over your hands.
Starting Position
To get into starting position, do this...
1) Locate gymnastic rings.
2) Stand under the two rings.
3) Jump up and grab the rings.
4) Grasp a ring in each hand - from the opposite side of the ring - with your palms facing downward.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Swing your legs two feet behind your body.
3) Then, immediately swing your legs forward.
4) Pull your head and chest backward while pulling your body up...
5) ...until the rings reach your armpits.
6) Pivot your chest forward while raising your body to the rings.
7) Twist the rings 180 degrees around as you bring them to your armpits.
8) Once the rings reach armpit level, continue to fully raise your torso...
9) Once your body is fully pulled up, squeeze your back muscles together.
10) ...until your arms are fully extended.
11) Hold this position for a count of one second.
12) This is the ending position.
13) Then, gradually move your body back down to the floor.
14) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your head and back straight during the exercise.
Gear Advice
For your hands, we encourage you to use weightlifting chalk on your hands.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Using momentum is key during the kipping part. This allows you to swing your body upward.