> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Kip pullup
> Novice · Explosive · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Explosive |
| **Symmetry** | Bilateral |
| **Athlete** | Brian |
| **Video length** | 7 s |
## Technique
1. 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.
2. When you are again pushing the bar away during the swing pull the bar down hard towards your chest to use the swing momentum
3. 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
- Back
- Chest
- Biceps
- Forearms
- Serratus anterior
* Latissimus dorsi
* Teres major
* Biceps brachii (short head)
* Brachialis
* Brachioradialis
* Lower trapezius
* Serratus anterior
* Pectoralis minor
* Rhomboid major
* Middle trapezius
## Equipment
## Appears in
## Progressions
Intermediate
Intermediate
Advanced
Advanced
Advanced
Advanced
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/kip-pullup-e061). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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