Kip-up

Introduction

Basic movement to get above the bar from hanging through swing and hip pull.

Anatomy and Muscles Worked

• Primary muscles: lats, abdominals, coordination

Step-by-Step Instructions

1. Hanging, swing forward then backward.
2. On the return, pull bar toward hips.
3. Roll above the bar.
4. Finish in support position above bar.

Recommended Sets and Reps

• 5 to 10 attempts per session

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Foundation for sequences. Master controlled swing first.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.