Kipping Muscle Up

An advanced pulling movement combining a pull-up with a dip in one fluid motion using swinging momentum on rings.

Instructions

1. Grip the rings using a false grip with the base of your palms on top of the rings.
2. Begin by swinging your legs backward slightly to initiate momentum.
3. Counter that backward swing by driving your legs forward and upward explosively.
4. Simultaneously jerk your chin and chest backward, pulling yourself up with both arms.
5. As you reach the top of the pull-up position, pull the rings to your armpits and rotate your shoulders forward.
6. Roll your shoulders over and extend through your elbows to complete the dip portion of the movement.
7. Maintain control and stability at the top position, then lower yourself in a controlled manner.

Tips

• The false grip is essential for safety and efficiency; ensure your palms are securely positioned on the rings.
• Use explosive leg drive and kipping motion to generate momentum for the pull-up portion.
• The transition from pull-up to dip is critical; aggressive shoulder rotation facilitates this transition.
• Keep your eyes forward during the movement for balance and to monitor your body position.
• This advanced movement demands significant strength and coordination; master strict pull-ups and ring dips before attempting muscle ups.
• Start with assisted variations or band assistance before attempting unassisted muscle ups.