Muscle Up with Kip

  • Start in a dead hang hollow body position with shoulders glued to your ears
  • Hands are turned out and in a false grip
  • Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
  • The body should bow from global extension to global flexion
  • At the apex of the "from" portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the rings
  • Followed immediate by doing a fast sit up into a pike position
  • Transition into a dip by sending the head up and over the rings while raising the toes up
  • Done correctly, this should lead you into the bottom of a regular ring dip
  • Finish with elbows in full lock out and hands with thumbs in the ten & two o'clock position