Kipping Muscle Up

What it is

This challenging compound exercise combines a dynamic pull with a powerful push to move your body over the rings. It deeply engages your latissimus dorsi as a primary mover, alongside your core, shoulders, and triceps. You will develop significant upper body and functional strength. This advanced movement demands good body control and coordination.

Technique tips

• Use a false grip with palms on top of the rings.
• Initiate with a small backward leg swing.
• Drive your hips forward and up for momentum.
• Pull the rings to your armpits during the turnover.
• Roll your shoulders forward as you transition over.
• Control your descent carefully to finish.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.