How To Do Jumping Pull Ups

Jumping Pull Ups Exercise

Jumping Pull Ups is a great exercise to build the lat muscles, upper back, traps, rear shoulders, biceps and forearms.

It is also done explosively which helps develop power.

Jumping Pull Ups is one of the best ways to learn a strict pull up. The jump will provide you the momentum to pull your chin over the bar then you can lower your body under control.

This will develop the neural pathways and the muscle fibres needed for pull ups.

Jumping Pull Ups Progression & Mobility

  • Stand under a pull up bar. Make sure your core is tight and the hips are in line with your heels. This is the starting position.
  • Dip your knees, push your feet through the floor, explosively drive your hips forward and swing your arms up forcefully to propel your body upward toward the pull up bar.
  • Grab the pull up bar with an underhand grip and use the momentum generated by the jump to pull your chin over the bar.
  • Lower your body under control and return to starting position.
  • Another version is to set a box under the pull up bar. The box must be high enough that when you dip, your arms are straightened out.
  • Stand on the box and position yourself directly under the bar. Take an underhand grip that is slightly narrower than shoulder width. This is the starting position.
  • Dip your knees; make sure your arms are straightened out.
  • Push your feet hard off the box and jump up until your chin is over the pull up bar.
  • Lower your body under control and return to starting position.
  • Repeat the exercise until you have completed the targeted number of reps or time period.

Faults, Form and Technique

A common fault in Jumping Pull Ups is stopping the momentum after grabbing the bar and using muscle strength to finish the exercise.

Another fault is to kick out with the legs at the top position.

This will reduce the involvement of the pulling muscles or the lat and upper back muscles.

Variations: Kipping Chest To Bar Pull Up, Kipping Pull Up

Jumping Pull Ups