Kipping Pull Up
Complete guide to Kipping Pull Up. Learn proper form, technique, and execution. Targets Back — Lats. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Kipping Pull Up
Grab the pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
Engage your abs and take a breath.
Initiate a kip by swinging your hips forward and then backward to generate momentum.
As your hips swing forward, use the momentum to drive your chin above the bar and exhale.
Let yourself swing back down and immediately begin the next kip and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |