Kipping pull-ups is an exercise typically used in Cross-fit style workouts. It solicits several muscular regions such as the latissimus dorsi and hip flexors. Swinging allows you to complete more repetitions faster.

Body Parts

  • Abdominals
  • Back
  • Erector Spinae
  • Iliopsoas
  • Biceps Brachii
  • Rhomboids
  • Serratus Anterior
  • Latissimus Dorsi


  • Place your hands on the bar slightly outside shoulder width.
  • Keep your trunk straight.


  • Begin the movement with your arms extended and initiate a swinging movement with your shoulders.
  • In the arched position, push your legs forwards and push on the bar with your upper limbs.
  • Pull yourself up with your arms so that your chin is above the bar.
  • Let your trunk and legs come back behind the bar when descending.
  • Come back to an arched position.


Always keep your abs contracted. Always keep your shoulder blades squeezed.