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Back · Body Weight
Kipping Pull Up
Kipping Pull Up is an intermediate compound strength exercise that works the lats (back), with the biceps, upper back and abdominals assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Lats
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Lats
Secondary muscles
- Biceps
- Upper Back
- Abdominals
- Hip Flexors
How to do Kipping Pull Up
- Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width.
- Start a rhythmic swing by pushing your chest through your arms, then pulling your legs forward.
- At the front of the swing, drive your hips up and pull hard with your arms to bring your chin over the bar.
- Push away from the bar as you descend and flow straight into the next swing.
Form tips
- Learn strict pull-ups first; kipping puts more stress on the shoulders.
- Keep your core tight to control the swing.
Kipping Pull Up alternatives
More lats exercises
Kipping Pull Up FAQ
What muscles does Kipping Pull Up work?
Kipping Pull Up mainly works the lats in the back. The biceps, upper back, abdominals and hip flexors work as secondary muscles.
What equipment do you need for Kipping Pull Up?
None. Kipping Pull Up is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Kipping Pull Up should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kipping Pull Up good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Kipping Pull Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Kipping Pull Up?
Other exercises for the lats include Band Pull Up, Suspension Trainer With Grips Pull-Up, Assisted Pull Up and Assisted Pull Up Normal Grip.
For developers
Use Kipping Pull Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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