Jumping Pull-Up

A plyometric pull-up variation where you jump upward from the ground to assist you in reaching the pull-up bar and completing the pull-up movement.

Instructions

1. Stand facing a pull-up bar with your feet hip-width to shoulder-width apart.
2. Position yourself close enough that the bar is at or slightly above your extended arm height.
3. Grip the bar with your hands slightly wider than shoulder-width apart.
4. Bend your knees and lower your body slightly to generate momentum.
5. Explosively jump upward while pulling up on the bar with your arms.
6. Use the momentum generated by your legs to help drive your body upward.
7. Pull your elbows down and back, bringing your chest toward the bar.
8. Attempt to raise your chin above the bar or pull to the highest position possible.
9. Control your descent as you lower yourself back toward the starting position.
10. Land softly with bent knees, absorbing the impact.
11. Repeat for the desired number of repetitions.

Tips

• The jumping component provides momentum to assist those who cannot yet perform unassisted pull-ups.
• Keep your core engaged and avoid excessive swinging during the movement.
• This exercise is an excellent progression toward full, unassisted pull-ups.
• As strength improves, reduce reliance on the leg drive and focus more on upper body pulling.
• A wider grip emphasizes the back; a narrower grip emphasizes the biceps.
• Eventually work toward explosive pull-ups where your upper body provides all the power.
• This plyometric variation builds explosive pulling strength and power development.