Kipping Pull-Up
Use a rhythmic hip kip to drive the chin over the bar for higher-rep conditioning sets.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back
- Equipment
- Bodyweight
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the lats, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Kipping Pull-Up work?
- The Kipping Pull-Up mainly works the lats and upper back.
- What equipment do you need for the Kipping Pull-Up?
- None: it is a bodyweight exercise.
- How many sets and reps of the Kipping Pull-Up?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Kipping Pull-Up?
- Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.
Program it for your clients
Coaches add the Kipping Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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