Welcome to Part-Two of our series, “Lead Up Exercises to the Muscle-Up”! This week’s exercise is the Kipping Pull-Up, an absolutely essential technique in learning the first phase of the Kipping Muscle Up. As I had mentioned in Part 1, you will strive to use less and less momentum or “kip” as your technique improves, but in the learning stages it’s a must.
The Kip is the phase of the movement that begins your momentum arch. This allows you to generate enough power to get your upper torso above the bar. When doing the Kipping Pull-Up, this is as far up as you will be going. But with the full Muscle Up, you’ll continue on by simply flipping the elbows, pulling yourself into a dip position and pushing out of it (but we will explain more of the second phase in our next post).
This is an explosive and extremely integrated movement. The upper and lower body must synchronize so quickly that I usually make the comparison of an Olympic lift (Snatch or Clean) to explain the timing.
Be sure to pay close attention to the angle the body starts and finishes in. There are different styles of kipping, but this is the one we’ve seen work best at the GBT Gym. Give it a shot for yourself and get ready for the third installment of Lead Up Exercises to the Muscle Up!
Check out the other parts to this series here: