Kipping Pull Up

How to do it

1. Start by hanging from a pull-up bar with an overhand grip, slightly wider than shoulder-width apart. Keep your arms fully extended.
2. Initiate the kip by moving into a hollow body position (ribs down, abs tight, slight posterior pelvic tilt) and then a strong arch body position (chest open, back slightly arched, glutes engaged).
3. From the arch position, forcefully drive your hips upwards and forward, swinging your legs back under the bar. This hip drive is the core of the kip.
4. As your hips drive up, pull yourself towards the bar, allowing the momentum from your lower body to assist your upper body in getting your chin above the bar.
5. Once your chin clears the bar, push away slightly to return to the arch position, and then smoothly transition back to the hollow body position to prepare for the next rep. Control your descent.

More lat exercises

Chin-Up

Pullups

Wide-Grip Rear Pull-Up