Kip Swings on rig

Kip swings are a controlled, rhythmic swing from a pull-up bar. They teach your hips to drive forward and back while your upper body stays stable, building the timing and body control used in kipping pull-ups and toes-to-bar.

Hang from a rig bar with your hands about shoulder-width apart, palms facing away from you. Keep your arms straight, shoulders active, and your feet together. Your body should form one long line from hands to toes.

Start with a small push: pull your chest forward and send your hips back, then reverse by pushing your hips forward and letting your chest fall back. Move through this arcing shape like a pendulum, without bending your knees or kicking. Let the movement grow from your shoulders and hips, keeping your legs long and your core engaged.

Breathe steadily and keep your midsection tight so your lower back does not arch too much. Easier: keep the swings small and slow while you focus on shoulder position. Harder: increase the size of the arc or add a sharp hip pop at the front of the swing.

Fault: Bending the knees or kicking the legs to create momentum. Fix: Keep your legs straight and feet together; let the swing come from your shoulders and hips.

Fault: Bending your elbows to pull yourself up. Fix: Lock your arms straight and keep them straight for the whole set.

Fault: Letting your shoulders sink and hang passively. Fix: Push down on the bar and keep your shoulders active, slightly away from your ears.

Fault: Swinging too large and losing control. Fix: Slow the rhythm and shorten the arc until you can keep your shape steady.