Demo & instructions
Jumping Pull-Up
Also known as: Jump-Assisted Pull-Up, Jump and Lower Pull-Up
Instructions
A pull-up where a jump from the floor or a box provides the first part of the rise and your arms finish it, followed by a slow lowering. It lets you practise the full pattern with just enough help.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 4–15 reps
Setup
- 1Stand under a bar you can reach with slightly bent arms, using a box if needed.
- 2Grip the bar with palms facing away, hands just wider than shoulders.
Execution
- 1Dip the knees and jump, pulling with the arms at the same time so the chin passes the bar.
- 2Pause briefly at the top with the shoulder blades pulled down.
- 3Lower over two to three seconds to straight arms and land softly.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
