Kipping Muscle Up

Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the kipping muscle up, including tips, variations, and the muscle groups it targets.

Instructions

1. Grip the rings using a false grip, with the base of your palms on top of the rings. for best results.
2. Begin with a movement swinging your legs backward slightly. for best results.
3. Counter that movement by swinging your legs forward and up, jerking your chin and chest back, pulling yourself up with both arms as you do so. As you reach the top position of the pull-up, pull the rings to your armpits as you roll your shoulders forward, allowing your elbows to move straight back behind you. This puts you into the proper position to continue into the dip portion of the movement. for best results.
4. Maintaining control and stability, extend through the elbow to complete the motion. for best results.
5. Use care when lowering yourself to the ground. for best results.