Jumping Pull Ups

Upper Body Exercise

Pull ups are probably the most effective of body weight exercises, yet many people don’t do them because they think it’s too hard.

You’re about to prove them wrong.

The Hang

The feet must be on a surface you can use to launch off of with your legs. The arms are straight and the knees should be bent at approximately 30 degrees.

The Jump

Getting up to the position where the chin is above the bar requires that the legs push off the ground while the arms pull. It is important to concentrate on the arms while performing this exercise in order to gain the strength necessary to do the real deal.

Down Slow

Once you have lifted your chin over the bar, slowly lower yourself back down to the hang position. Make sure that you lower yourself all the way down before put your feet back on the ground.

WARNING!!

Because the action of getting up to the bar is largely due to the big muscles of the legs, it’s easy to overdo this exercise. If you are new to this technique, don’t overdo it. Remember that intensity is relative to what you were doing before.

Scaling

Make it Easier:

• Use a bar where you don’t have to leave the ground.
• Break a larger set into small sets with rest periods.
• Try Kettlebell Pull-Ups.
  • Plant your feet shoulder-width apart.  Lean over and rest one hand on a solid surface (couch, chair, etc).  Keep your back straight from hips to neck.  Hold a kettlebell in your free hand.  Let the kettlebell hang straight down.  Pull the kettlebell slowly to your armpit.  Your elbow should be next to your body (pointing up at a 45 degree angle).
  • Lower the kettlebell to the hanging position.  Do not let your back or waist twist or move.  The only part of your body that is moving is your arm, everything else does not move.
  • Focus on the muscles in your shoulders and behind your shoulder blades.
• Lat Pull-Downs.
  • If you have access to a gym, use the Lat Pull-Down machine (link shows what the machine looks like, this is not a recommendation to buy).  Sit at the machine and pull the bar down to the front of your chest.  Touch the bar to your chest (lightly, don’t smash it into your collarbone!).
  • Release your tension on the bar, it will go back up.  Extend your arms fully, then stop the bar.  Repeat.
  • Focus on your back muscles as you do this.  You should feel muscles in your shoulders and behind your shoulder blades.

Make it Harder:

• Try Kipping Pull Ups.
• Do sets of high reps.
• Do it better.
• Do it faster.

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All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps

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