Kipping Muscle Up

How to perform

1. 01Grip the rings using a false grip, with the base of your palms on top of the rings.
2. 02Begin with a movement swinging your legs backward slightly.
3. 03Counter 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.
4. 04Maintaining control and stability, extend through the elbow to complete the motion.
5. 05Use care when lowering yourself to the ground.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.