Mastering the Kipping Muscle Up on the Bar: A Comprehensive Progression Guide (Part 2)

by | Aug 3, 2020 | 0 comments

10 min read


Ready to take your kipping muscle-ups to the next level and conquer the bar with grace and power? This is part 2 of the progressions and unlocks the exhilarating world of kipping muscle-ups on the bar.

If you haven’t read part 1 of the progressions; here is the link:👇

📍Mastering the Kipping Muscle Up on the Bar: A Comprehensive Progression Guide (Part 2)

The kipping muscle up is not just about raw strength; it’s a symphony of coordinated movements that allow you to defy gravity and achieve seamless transitions. From linking back-to-back kipping chest-to-bar pull-ups to kipping belly button pull-ups, these connections will test your timing and precision.

😱But we won’t stop there! This second part of the progression covers progressions 7 to 12, or our complete guide to mastering the kipping muscle up on the bar.

In this highly anticipated Part 2, we’re delving deeper into the intricacies of kipping muscle ups, equipping you with essential tools to unlock new levels of skill and athleticism.

It’s time to progress to part two of our kipping muscle ups progression. So, let’s get started.


⚡️Kipping Muscle-Up

Kipping muscle-ups on the bar is a dynamic and impressive gymnastic skill that showcases strength, technique, and coordination. It requires explosive pulling power, a fluid kip swing, and precise timing to go from hanging to on top of the bar.

Mastering this skill provides functional fitness, workout versatility, and a rewarding sense of accomplishment. Progressing through a step-by-step approach allows for a strong foundation, improved technique, and increased strength, leading to the joy of conquering this exciting movement.

Related article: 📍Kipping vs Strict Pull-ups: Everything you need to know


💥Recap of Kipping Muscle-up Progressions, Part 1

In this progression series for the kipping muscle up on the bar, you start by learning the hollow and arch positions for static holds. Then, you progress to hanging shoulder kips, initiating a dynamic kip swing. Next, you combine pull-ups with kip swings to achieve an arced trajectory.

Later, you master the bar distance pull to prepare for the kipping muscle up. Finally, you embrace the kip swing with shoulder elevation before performing the explosive kipping pull-up to complete the progression. These steps build the foundation for achieving the dynamic gymnastic skill of kipping muscle-up on the bar.


✨Progressions 7-12 to Kipping Muscle-Ups on Bar

Here, we are at the second step in the progression. Now, you’re taking your skills to the next level in our journey towards mastering the kipping muscle-up.

With the help of the Movement Athlete app, which offers micro progressions and customized workouts, you’re ready to dive in and unlock the exciting world of kipping muscle-ups on the bar.

Get ready to push your limits, embrace the process, and elevate your calisthenics prowess to new heights!

👊Progression 7: Achieving Chest-to-Bar Pushaway to 3 Shoulder Kips

Now, let’s elevate your kipping pull-up by focusing on getting your chest to the bar. This requires a more explosive and fuller pull, generating the necessary momentum.

As you initiate the pull, aim to bring your chest to the bar at the apex of the movement. Emphasize an explosive upward pull to achieve this position.

After reaching the chest-to-bar position, smoothly transition back to the kip swings. This skill is essential for mastering consecutive reps, allowing you to merge multiple kipping muscles ups back-to-back.

Developing the chest-to-bar push away to three shoulder kips will enhance your overall fluidity and efficiency during the kipping muscle up.

chest to bar

👊Progression 8: Kipping Chest to Bar and Belly Button Pull-ups – Making Connections

Great job on your progress! Now, let’s take it a step further by working on back-to-back kipping chest to bar and even venturing into kipping belly button pull-ups.

The key to mastering these connections is returning to a hollow position after each rep. This allows you to seamlessly resume the next kip swing. Timing and coordination are crucial in this phase.

Practice linking the kipping chest to bar pull-ups consecutively, and then challenge yourself to bring your body up to the belly button level. Focus on maintaining control and rhythm, ensuring smooth transitions between each movement.

Developing these connections will take your kipping muscle-ups to a new level of fluidity and grace.

chest to bar2

belly button pullups

👊Progression 9: Bar Muscle Up Negatives

Bar muscle-up negatives are an effective way to build strength and prepare for the full bar muscle-up. Here’s how to perform them:

  1. Use an elevated surface, like a box or a bench, to start the support on top of the bar.
  2. Perform an eccentric dip, lowering your body slowly, and aim to get your chest as close to the bar as possible.
  3.  While maintaining control, lower your legs in front of you into a hollow position until you reach a hanging position.
  4. Once at the bottom, repeat the movement by hopping back up to the top, returning to the support position.

Bar muscle-up negatives target the key muscles involved in the full muscle-up while also allowing you to practice the transition and coordination required for the movement. Incorporate these negatives into your training to build the strength and technique necessary to easily conquer the bar muscle.

bar muscle up

bar muscle up support phase

👊Progression 10: Jumping Muscle Up

Now, we introduce the jumping muscle up, an essential step towards achieving the full muscle up. Here’s how to perform it:

  1. Utilize the elevated surface from earlier to give yourself some added height for the jump.
  2. Begin the movement by jumping through the range of motion required for the muscle up.
  3. During the jump, pay close attention to how your hands need to shift from the hang position to the support position on top of the bar.
  4. As you complete the jump, ensure a strong lockout at the top, fully extending your arms.

The jumping muscle up allows you to practice the transition and get a feel for the hand movement required for the full muscle up. Keep refining your technique, and you’ll be one step closer to conquering this challenging skill. Stay persistent, and the full muscle-up will be well within your reach!

jumping muscle up

👊Progression 11: Mini Dips

Mini dips are a critical component in developing the strength and coordination required for the bar muscle up. Here’s how to perform them:

  1. Begin at the top of the bar in a support position with your arms fully extended.
  2.  Lower your body slightly by bending your elbows to perform the mini-dip motion.
  3. As you perform the mini dips, you may naturally bend at the hips to counterbalance the weight behind the bar.

Mini dips focus on the initial portion of the bar muscle up, building strength in the triceps and shoulders while also developing the coordination needed for the transition. Continue practicing these mini dips to reinforce the key movement pattern and bring you closer to achieving the full bar muscle-up.

mini dips

👊Progression 12: Kipping Bar Muscle-Ups

Congratulations! You’ve reached the final progression towards mastering the kipping bar muscle-ups! It’s time to combine all the elements you’ve been working on. Here’s how to perform the kipping bar muscle up:

  1. Start with the tap swing, generating momentum for the movement.
  2. Progress to the kipping chest-to-belly button position, pulling your body up towards the bar.
  3. As you reach the apex of the movement, lean your shoulders over the bar, preparing for the transition.
  4. Finish the kipping bar muscle up with a concentric dip, pushing yourself up above the bar.
  5. Return to the starting position and repeat the entire sequence.


full muscle up

Executing the kipping bar muscle requires coordination, strength, and timing. Embrace this final challenge with determination and practice, and soon you’ll be executing impressive sets of kipping bar muscle-ups. Keep up the hard work, and enjoy the thrill of conquering this dynamic calisthenics skill!

Check out the full video for kipping muscle-up progressions, part 2:


Here’s a link to part 1 of our kipping muscle-up progressions:

For other progressions, check out related articles:


🤔Why Progress?

Progressing in kipping muscle-ups is crucial for various reasons, each contributing to a more well-rounded and accomplished athlete:

🤜Strong Foundation

Progression allows you to master fundamental skills like the kip swing, hollow and arch positions, and movement mechanics. Developing a strong foundation ensures you have the necessary groundwork to build upon and perform the muscle-up efficiently and in control.

🤜Improved Technique

As you progress through different phases and drills, your technique refines. This leads to smoother and more seamless transitions during the muscle up. The improved technique reduces the risk of injury and helps you execute the movement with greater precision.

🤜Enhanced Strength and Coordination

Progression involves building upper body and core strength, vital for executing the pulling and pushing motions required to kick the muscle up. Strengthening key muscle groups such as the lats, shoulders, and arms empowers you to propel your body upward with greater force.

🤜Functional Fitness

The kipping muscle up is a compound movement that engages multiple muscle groups simultaneously. Progressing in this skill contributes to functional fitness by mimicking real-life movements and enhancing overall body coordination and athleticism.

🤜Workout Versatility

Raising the kipping muscle opens up new workout possibilities. You can incorporate muscle ups into high-intensity workouts, calisthenics routines, or gymnastic-based training, adding variety and challenge to your fitness regimen.

🤜Sense of Achievement

Successfully performing a kipping muscle up is a significant accomplishment. It represents the culmination of hard work, determination, and dedication. This sense of achievement boosts your confidence and motivates you to tackle more fitness challenges.

Overall, progressing in the kipping muscle-up helps you achieve this dynamic gymnastic skill and improves functional fitness, strength, and technique. The sense of accomplishment and joy derived from conquering this movement will undoubtedly inspire you to continue pushing the boundaries of your physical abilities.


🧐Frequently Asked Questions:

ğŸ”ŽWhat is the difference between strict and kipping muscle-ups?

The difference between strict and kipping muscle-ups lies in the technique and muscles used. Strict muscle-ups require controlled strength, while kipping muscle-ups use momentum and a swinging motion to aid the movement.

ğŸ”ŽIs keeping muscle-up a form of cheating?

Yes, some often perceive kipping pull-ups as “cheating” due to using momentum. However, they are harder than they appear, requiring skill and coordination. They can receive criticism due to their association with CrossFit.



There you have it! Armed with the 12 progressions for the kipping muscle up, you’re now on a transformative journey of skill, strength, and endurance. Embrace the process, celebrate every triumph, and stay consistent in your training. Let the thrill of progression fuel your passion as you push your boundaries and discover the true beauty of the kipping muscle-up.

Maximize your progress with the Movement Athlete app, which offers micro progressions and personalized workouts. Let’s dive in, embrace the process, and unlock the exhilarating world of kipping muscle-ups on the bar!

Take the Assessment now! 💪


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