A “kip” involves two positions: the hollow and arch. Although they appear incredibly simple, they are often misunderstood.

Mastering each of these positions produces tremendous amounts of force, allowing you to do more pull-ups and more muscle-ups.

In this video, Coach Tyre will walk Darren through progressions that eventually lead to stringing bar muscle-ups together.

Tyler

WOD

3 Rounds For Time:
50 Air Squats
12 Burpee Box Jump Overs