> ## 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 switch-grip pullup
> Advanced · Explosive · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Explosive |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 13 s |
## Technique
1. Hang from the bar, pull your shoulders back and perform an explosive pullup, tucking your legs up to help getting more momentum.
2. At the top of the pullup, release the grip on the bar.
3. Catch the bar by switching grips on the way down (switch between pronated/overhand and supinated/underhand).
**Risks**
* If you descend too fast into the bottom position, it could injure some tissues around your shoulders, so control the way down (eccentric).
* If you fail catching the bar, you could fall on the ground, so make sure you land safely and do not go to failure.
## 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
## Regressions
Intermediate
Advanced
Advanced
Advanced
Intermediate
Elite
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/kip-switch-grip-pullup-e0t4). 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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