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Lats

Kipping Muscle Up

Kipping Muscle Up (Start)Kipping Muscle Up (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A gymnastics-style move where you use a swing to pull yourself up and over a bar, ending above it.

Strength
Primary musclesLats
Secondary musclesAbdominalsBicepsForearmsMiddle BackShouldersTrapsTriceps

Energy burned

≈ 33 kcalFor 3 × 8–12, rest 90s · ≈ 5.8 kcal/min

Estimate range 25–41 kcal (±25 %)

Muscle mass worked21 %
Effort during a set10.3 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Jump up and take an overhand grip on a pull-up bar slightly wider than your shoulders.
  2. 2Hang with your arms straight and your body in a hollow position.

How to perform

  1. 1Swing your body from a hollow to an arch to build momentum.
  2. 2Pull explosively while driving your hips toward the bar.
  3. 3Turn your wrists over the bar and press up to a straight-arm support.
  4. 4Lower yourself under control and reset.

Alternatives

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Stretches for Lats

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