Technique
- Start hanging from a bar and initiate a small swing by pushing your chest away into a Hollow body position and then swing forward into an Arch body.
- When you are again pushing the bar away during the swing pull the bar down hard towards your chest to use the swing momentum
- At the same time extend the hips to propel yourself towards the bar.
Form tips
- Use shoulder movement to control the swing, do not rely on legs momentum
- Coordinate the hip snap with the pull of your arms.
Muscles
Strength
Primary
- Back
- Chest
- Biceps
- Forearms
- Serratus anterior
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Biceps brachii (short head)
- Brachialis
- Brachioradialis
- Lower trapezius
- Serratus anterior
- Pectoralis minor
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Joint movements
Progressions
Kip release-regrip pullup
Intermediate
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