Kipping Pull-Up

Set-up

• Hang from the bar with an overhand grip slightly wider than shoulder width.
• Squeeze your legs together and keep your arms straight.

How to do it

1. Push your chest through your arms into an arched position, then pull your feet forward into a hollow position.
2. Use the swing from the hollow to drive your hips up as you pull your chin over the bar.
3. Push away from the bar and let your body swing back through into the next rep.

Coaching cues

• The swing starts from your shoulders, not from kicking your legs.
• Keep your legs together throughout.

Common mistakes

• Kicking the legs wildly instead of using a controlled swing.
• Dropping straight down from the top, which jars the shoulders.

Safety

• Only learn kipping once you can do at least five strict pull-ups: it puts high stress on the shoulders.