Strength exercise

Kipping Pull-up

How to do it

Grip the bar with an overhand grip slightly wider than shoulder width and hang with arms fully extended and legs together.
Initiate a kip by driving the hips forward and the legs back in a single controlled swing, then reversing the swing forward.
Time the forward swing of the hips to help drive your chest up toward the bar, engaging the lats through the pull.
Finish the pull with the biceps as your chin clears the bar, then let the swing carry you back down to the hang.
Exhale as you pull through the kip, then inhale as you swing back to the starting hang.
Keep the kip swing controlled and rhythmic rather than jerky, since a rushed swing is harder to time with the pull.

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises

BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises