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Technique

  1. Perform a Kip pullup explosively.
  2. At the top of the movement, release the bar and clap your hands before quickly grabbing the bar again for the descent.

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Form tips

  • Use an explosive hip drive to generate upward momentum.
Risks
  • Risk of falling if you miss the bar; ensure a secure landing area.

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Muscles

Strength

Primary

  • Back
  • Biceps
  • Forearms

Secondary

  • Chest
  • Serratus anterior
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius

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Equipment

Pullup bar
Pullup bar

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Appears in

Joint movements
Elbowflexion
Shoulderextension downward
trains stretches

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Progressions

e074

Non-kip clap pullup

Advanced

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Regressions

e0t3

Kip release-regrip pullup

Intermediate
e0qh

Behind-the-neck pullup

Intermediate
e0qe

Ribs-to-bar pullup

Advanced
e084

Pullover

Intermediate
e0t4

Kip switch-grip pullup

Advanced
e0dt

Chest-to-bar pullup

Intermediate
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