How to Do a Kipping Pull-Up

The kipping pullup is an advanced pullup that not only calls into action multiple muscle groups, from head to toe, but also requires heavy cardiovascular work. Even though the kipping pullup looks similar to what many call a "cheating" pullup, it is a precise movement taken from gymnastics and requires some learning. Follow these steps to do a kipping pullup.

Instructions

Difficulty: Moderately Challenging

1. Start from the top of the bar. You can start the kipping pullup from a dead hang but if you're new to the exercise try starting from holding yourself at the top. Jump up and use the upward momentum from the jump to pull yourself all the way up to the bar.
2. Let yourself drop. This first drop gives you enough momentum to start the kipping pullup with a little assistance. Pull your hips back and push your shoulders forward while you descend. As you near the bottom of the pullup let your body straighten out until your hips are aligned with your torso and your feet are hanging down.
3. Bounce into the up phase. Using the momentum from the down phase of the pullup, you should bounce into the up phase. Do so by swinging your feet forward at the beginning of the up phase, but make sure that as your feet come forward your hips stay back. As you near the top of the up phase your feet will naturally swing back down. When this happens bring your hips up and out to round out the up phase of the exercise.
4. Push your chest out and swing down. At the very top of the up phase thrust your chest out as if your are trying to throw yourself, chest first, over the bar. Then let yourself drop to the down phase again, swinging your feet back behind you as you come down. As you get to the bottom of the down phase bounce back up to repeat the pullup.