Kipping Muscle Up

Setup

1. 01Hang from a stable pull-up bar with a grip just outside shoulder width, using a false grip if trained.
2. 02Ensure clear space in front of and behind the bar for the swing.
3. 03Set a hollow body position with legs together and toes pointed.
4. 04Initiate a controlled arch-to-hollow swing to build rhythm.

Execution

1. 01Drive from the arch into an aggressive hollow while pulling the bar toward the hips.
2. 02Use the hip pop to carry the chest above bar height.
3. 03Punch the chest over the bar and flip the wrists into the dip position.
4. 04Press to full lockout, then lower and re-enter the swing for the next rep.

Checkpoints

• -Swing stays tight, driven from the shoulders and hips, not flailing legs.
• -Transition lands with elbows behind the bar, not stalled at the chest.
• -Lockout finishes with straight elbows over the bar.
• -Descent is controlled back into the kip rhythm.

Common mistakes

• -Pulling straight up instead of pulling the bar toward the hips.
• -Chicken-winging one elbow over at a time in the transition.
• -Losing the hollow position and letting the legs scissor.
• -Attempting reps before owning strict pull-ups and deep dips.