Clap Pull-Up

An explosive pull-up variation where you generate enough momentum to clap your hands at the peak before catching the bar again.

Instructions

1. Grip the pull-up bar with hands slightly wider than shoulder-width, palms facing away.
2. Hang with arms fully extended and body straight.
3. Pull yourself upward explosively, driving through your elbows and lats.
4. As you reach peak height, generate enough momentum to release the bar and clap your hands together.
5. Quickly return your hands to the bar and decelerate the descent with control.
6. Return to the starting position with arms fully extended.
7. Repeat for the desired number of repetitions.

Tips

• This is an advanced movement; master strict pull-ups first
• Generate explosive power from your legs and core
• Practice the clap movement with a lower jump initially
• Use a thick bar pad for additional grip security
• This develops explosive pulling power and proprioception