Just like the classical Pull Up, the Kipping Pull Up exercise targets the upper back muscles (Lattisimus Dorsi) and the arms and shoulders.
You can perform this exercise at any gym or at home with a doorway pull up bar such as the Iron Gym Bar that you see in the picture to the left.
The Kipping Pull Up is a slightly less effective but much easier version of the regular Pull Up. The reason why it’s easier is that you use your legs to help you in the pulling movement and don’t rely just on your upper body as you do in a regular pull-up.
You can also do a Kipping Chin Up exercise in which you grab the bar in an underhand grip. This makes the exercise even easier which is why it’s not as popular. The regular Chin Up is usually easy enough so you don’t really need to make it even easier.
Kipping Pull Ups are also done near the end of a pull up workout when you’re getting close to your limit and simply can’t complete the movement without using your legs.
Some people consider this exercise to be a form of cheating and there is some merit to this opinion. However, since pull-ups are so challenging, Kipping is considered an acceptable way to build strength or to push yourself a bit further in your sets.
How to do Kipping Pull Ups
Starting Position:
- Grab the bar with both hand with an overhand grip with your hands spaced slightly wider than shoulder width apart.
- Hang complete down with your arms fully stretched.
Movement:
- Use the downward motion to swing your chest and chin forward and your legs back while keeping your hip straight below the bar.
- Swing your legs forward, jerk your chin and chest back and pull yourself up with both arms.
- Try to make the movement symmetrical with both arms.
- Pull until your chin is over the bar.
- Let yourself drop back down and use the momentum you build for the next rep.
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Tips:
- Use gloves to avoid abrasions.
- Make sure to do Kipping Pull Ups only when you can’t do regular ones.
- Try to minimize your use of momentum as much as possible and use your arms and back as much as you can.
In Conclusion
Although they’re less effective than pull ups, you can and should use Kipping to help you improve strength and increase muscle tone to help you do this important exercise.
Often, people who have a lot of muscle and weigh a lot as a result use Kipping to be able to do pull ups at all, so it’s not always a case of reduced fitness.
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