Jumping Pull Up

Description

The jumping pull-up is a pull-up regression where you stand under a low pull-up bar and jump up while pulling, using leg drive to assist the upward portion. It is an excellent progression for beginners building toward strict pull-ups, and it is also used in CrossFit as a cardiovascular conditioning exercise.

Muscle Group

Back, Biceps, Cardio, Latissimus Dorsi, Plyometrics

Equipment Required

Bodyweight

Jumping Pull Up Instructions

Set up a pull-up bar at a height where you can stand under it with arms extended and grip the bar without tip-toeing.
If your bar is too high, use a step or box.
Grip the bar with an overhand grip, hands shoulder-width apart.
From a slight squat, jump upward while simultaneously pulling with your arms.
Use the leg drive to help your chin clear the bar.
Lower yourself under control to a full hang. Resist the temptation to drop quickly.
The descent (eccentric) phase builds the strength needed for strict pull-ups.
Repeat for the desired number of reps. Progress by reducing leg drive over time.