What are Kipping Pull-Ups?

strong man hanging on steel bar kipping pull-ups


Kipping pull-ups involve using body swing momentum to propel yourself up over the bar, allowing for higher rep pull-ups.


  • Generating momentum by swinging the lower body helps lift you up to the bar. Absorb the motion at the top.
  • Kipping enables more bodyweight pull-up reps but removes tension from back muscles. Strict pull-ups are better for strength.
  • Common in CrossFit workouts, kipping lets you “cheat” extra reps when fatigued. But form errors risk shoulder injury.
  • Master strict pull-ups first. Use controlled motion both directions without excessive swinging or leg movement.


  • Butterfly pull-ups – A pull-up variation where the arms move in a butterfly motion, coming together at the top of the movement. Works the back, shoulders, and arms. Requires coordination and upper body strength.
  • Chest to bar kipping pull-ups – Explosive upward motion bringing chest to bar. A dynamic pull-up done using a kipping motion to generate momentum. The chest makes contact with the pull-up bar at the top of the movement. Works the back, shoulders, arms, and core. Requires coordination, grip strength, and explosive power.

Related Terms

  • Strict pull-ups, butterfly pull-ups, momentum

Common Questions

  • Are kipping pull-ups bad? Not if done right, but beginners should build strength first.
  • Why do CrossFitters kip? To grind out high rep sets metabolic conditioning but strict is better for strength.
fit woman wearing gray tank tops doing pull ropes workout in the gym - superfoods low-carb

Do Not Confuse With

  • Strict pull-ups – Relying only on upper body strength to pull yourself up.
  • Muscle-ups – Advanced move going from pull-up to dip.
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