Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
lats
Also: shoulders, core, hip flexors
Equipment
pull-up bar
Setup
Hang from the bar with an overhand grip slightly wider than the shoulders.
Keep the shoulders active and the body tight.
Execution
1.Swing into a hollow-then-arch rhythm, driving the movement from the shoulders and hips.
2.As the body swings forward, pull hard and drive the hips toward the bar.
3.Clear the chin over the bar, then push away and return to the swing for the next rep.
Breathing
Breathe in rhythm with the swing rather than holding your breath.
Form cues
The kip is a rhythm, not a thrash.
Push away from the bar at the top to set up the next rep.
Keep the shoulders active at the bottom of every swing.
Common mistakes
Kipping before you can perform strict pull-ups.
Letting the shoulders go completely loose at the bottom.
Losing the rhythm and yanking with the arms alone.
Safety
Build a base of strict pull-ups first — kipping loads the shoulder at high speed and is unforgiving of a passive hang.