How to Do Kipping Pull Up

Kipping Pull Up is a back exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Advanced

01 / Move with control

How to perform

How to do Kipping Pull Up

  1. 01Grasp the pull up bar with an overhand grip slightly wider than shoulder width and hang with active shoulders.
  2. 02Drive the chest forward and legs back into an arch position followed by a rapid snap into a hollow position.
  3. 03Pull the chin over the bar by driving the elbows down and back while the hips rise.
  4. 04Push away from the bar at the top to return to the arch position for the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Kipping Pull Up

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Initiate the movement by pushing the chest forward and pulling the shoulders back as the hips swing forward to generate momentum.

Same coaching engine used inside the A90 app

05 / FAQ

Kipping Pull Up questions

What muscles does Kipping Pull Up work?

Kipping Pull Up is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Kipping Pull Up correctly?

Grasp the pull up bar with an overhand grip slightly wider than shoulder width and hang with active shoulders. Drive the chest forward and legs back into an arch position followed by a rapid snap into a hollow position. Pull the chin over the bar by driving the elbows down and back while the hips rise. Push away from the bar at the top to return to the arch position for the next repetition.

What is the A90 coach tip for Kipping Pull Up?

Initiate the movement by pushing the chest forward and pulling the shoulders back as the hips swing forward to generate momentum.

Is Kipping Pull Up suitable for beginners?

Kipping Pull Up is rated advanced in the A90 Training Club catalogue.

Do you need equipment for Kipping Pull Up?

No. Kipping Pull Up is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes kipping pull up into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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