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Kipping Muscle Up is an advanced calisthenics exercise that requires high body control and strength. It is important that correct technique is essential for this exercise to prevent injuries and achieve maximum effectiveness. It is therefore advisable to learn the exercise under the guidance of an experienced trainer or coach.
Begin in a hanging position on a bar or rings.
Swing your body forward and back by activating your shoulders and hips.
Use the momentum to bring yourself into an extended position by bending your elbows and pulling your hands to your chest.
Then explosively press up with your arms and over the bar or rings, pulling your body upwards.
Bend your elbows to get into the top position of a dip.
Extend your arms and lower yourself in a controlled manner to return to the starting position.
