Description:

Kipping Bar Muscle up is a technical skill that is commonly used within the CrossFit world.  The ‘kipping’ action is used to help propel and transition the body from a hang to a support position.  The more you can manipulate your body to bow and snap, the easier this skill should become.  In order to best utilize this technique, good shoulder flexibility is a requirement.  Furthermore, key points to performing this movement efficiently include maintaining strict posture and core tightness.

Process:

• begin in a hang on a bar and ensure that body is tight
• hands should be slightly wider than shoulder width apart
• initiate the ‘kipping movement’ by driving the armpits towards the ground and opening chest
• simultaneously, your legs should swing backwards, which should create a tight arch position
• quickly drive your body into a hollow position through the chest and legs, at which point, you should feel a slight moment of weightlessness
• simultaneously, bend arms and use the power generated from the ‘kipping’ movement to allow your chest to rise above the bar
• as your body ascends, push the bar downward and extend elbows to finish in a support position