You’ve seen them. Those athletes at the gym looking like they’re doing a violent, mid-air dance on the pull-up bar. It’s not a standard strict pull-up, and to the uninitiated, it looks a bit like a fish flopping out of water. This is the kip up pull up. Honestly, if you call it a "cheat" pull-up around a gymnast or a competitive functional fitness athlete, you’re probably going to get a very long lecture about physics and power output.
It’s about efficiency.
Strict pull-ups are fantastic for building raw strength and that V-tapered back everyone wants. But the kip up pull up is a different animal. It’s a full-body movement that uses the hips to generate upward force. You aren't just pulling; you're launching. It’s the difference between pushing a car and jump-starting it.
The Physics of the Kip Up Pull Up
Let's get something straight: "kipping" isn't just swinging wildly. There is a precise sequence of tension and release. You start with the global extension—the "superman" position—where your chest is pushed forward and your legs are behind the plane of the bar. Then, you snap into global flexion—the "hollow rock" position. This snap creates a weightless moment.
If you time it right, your body feels light. For a split second, gravity feels like it’s taking a coffee break. That’s when you pull.
The CrossFit community, led by figures like Greg Glassman, popularized this as a way to increase "work capacity over broad time and modal domains." Basically, if you need to do 50 pull-ups in a workout, kipping allows you to do them faster and with less localized muscle fatigue than strict reps. It’s metabolic conditioning, not just a lat exercise.
Why Your Shoulders Might Hate You
We need to talk about the injury risk. It’s real. Because the kip up pull up involves a high-velocity descent, your connective tissues—specifically the labrum and the rotator cuff—take a beating if you don't have the baseline strength to support your own weight.
Dr. Kelly Starrett, author of Becoming a Supple Leopard, has spent years shouting into the void about "movement archetypes." He argues that you shouldn't even attempt a kipping variation until you can perform at least 5 to 10 strict pull-ups with perfect form. Why? Because without that foundational stability, you’re basically using your joints as brake pads.
The "swing" at the bottom of the movement places a massive amount of eccentric load on the shoulder girdle. If your muscles aren't strong enough to keep the humerus (your arm bone) tucked safely in the socket, the ligaments end up doing the work. That’s how you end up in physical therapy.
Breaking Down the Mechanics
Don't just jump up there and start flailing. Start with the "Arch to Hollow" drill.
Hang from the bar. Keep your lats engaged—think about "breaking the bar" with your hands to keep your shoulders active. Move your body from a slight arch (chest through) to a slight hollow (toes forward, core tight). This should be a small, controlled movement. No bent elbows yet. This is the engine of the kip up pull up.
Once you’ve mastered the swing, it’s about the "hip drive."
As you transition from the arch to the hollow, you aggressively drive your hips toward the bar. Imagine there's a button on the bar and you're trying to press it with your waistband. This pop creates the upward momentum. Only after that hip pop do you pull with your arms.
- The Grip: Use a full grip, not just your fingertips. Chalk is your friend.
- The Pull: Think about pulling the bar down to your chest, rather than pulling yourself up to the bar.
- The Push Away: This is the part most people mess up. At the top of the rep, don't just drop straight down. Push yourself away from the bar. This sets you up perfectly for the next "arch" position and keeps the cycle fluid.
Misconceptions and Gym Drama
There is a weirdly intense rivalry between "pure" calisthenics athletes and the kipping crowd. Calisthenics folks value the strict, slow, "perfect" rep. They see the kip up pull up as an ego-driven shortcut.
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On the flip side, the functional fitness crowd sees the strict pull-up as a foundational tool that eventually evolves into the kip. They’re different tools for different jobs. You wouldn't use a sledgehammer to hang a picture frame, and you wouldn't use a finishing hammer to demo a wall.
Kipping is about power. Strict is about strength.
When to Use the Kip Up Pull Up (And When Not To)
If you’re training for hypertrophy—growing big muscles—stick to strict reps. The time under tension is much higher, which is what triggers muscle growth. Kipping actually reduces the tension on the lats by using momentum, which is the opposite of what a bodybuilder wants.
However, if you're training for an obstacle course race (like Spartan or Tough Mudder) or a high-intensity workout, the kip up pull up is essential. It allows you to move your body through space efficiently. It’s a "life skill" in the sense of being able to get your body over a wall or a ledge quickly.
Common Mistakes That Kill Your Progress
- The "Dead Hang" Drop: Letting your shoulders go limp at the bottom. This is how tears happen. Keep those lats "on" the whole time.
- Muted Hip: If your legs are just dangling and you're trying to use a little leg flick to get up, you're missing the power. The power comes from the hips, not the knees.
- Early Pull: Pulling with the arms before the hips have finished their job. This turns it into a jerky, inefficient mess.
It’s a rhythm thing. Kinda like hitting a golf ball or a baseball. If your timing is off by a millisecond, the whole thing feels heavy and awkward. When it clicks, though? It feels like you’re flying.
Actionable Steps for Mastery
If you're serious about adding this to your repertoire, don't just "try" it during a workout when your heart rate is 180 beats per minute. That's a recipe for disaster.
Phase 1: Strength Check. Can you do 5 strict pull-ups without your form breaking down? If not, spend the next month doing negatives (jumping up and lowering yourself slowly) and weighted carries to build shoulder stability.
Phase 2: The Beat Swing. Spend 5 minutes every session just practicing the arch-to-hollow transition. Focus on keeping your legs together and your core like a rock. No "leaking" energy through floppy legs.
Phase 3: The Hip Pop. Practice the swing and add a violent hip drive, but don't pull yet. Just feel yourself getting "weightless."
Phase 4: Stringing Reps. Once you can do one, focus on the "push away" at the top. This is the secret to doing 5, 10, or 20 reps in a row. If you drop straight down, you lose all your momentum and have to restart the engine from zero.
The kip up pull up is a skill, not just an exercise. Treat it with the same respect you'd give a heavy deadlift or a technical Olympic lift. Respect the physics, protect your shoulders, and stop worrying about what the "strict-only" purists think. You're building a different kind of engine.
Next Steps for Success
- Evaluate your shoulder mobility: Ensure you can reach your arms fully overhead without arching your lower back before attempting high-volume kipping.
- Record yourself: Use your phone to film a side profile of your swing; look for a crisp "V" shape in the hollow position rather than a rounded "C."
- Incorporate "EMOM" training: Perform 2-3 kip up pull ups Every Minute on the Minute for 10 minutes to practice technique under mild fatigue without reaching failure.