In this short article we’ll discuss the jumping pull-up, an overall total body bodyweight movement you can use for metabolic conditioning and/or pull-up progression purposes. Within the below sections we will discuss the muscles worked through the jumping pull-up, offer video tutorials, and uncover several advantages of this exercise.
The jumping pull-up is really a dynamic total movement that includes huge amounts of muscle tissue to complete properly. To begin with, this movement has a lifter perform a jump from the floor onto a higher bar, forcing the lower body to produce force and power like every other jumping exercise. Additionally, the lifter must then use their upper body, back, and arms to pull their chest towards the bar using the momentum gained from the jump. Here is a listing, in no specific order, of the muscles that are worked by the jumping pull-up.
- Lower body (quadriceps, hamstrings, glutes, calves)
- Latissimus Dorsi
- Core (abdominals, obliques, spinal erectors)
Jumping Pull-Up Exercise Demo
In the below video, the jumping pull-up exercise is demonstrated. The important thing aspects to keep in mind when performing this movement would be to secure the hands towards the barbell firmly after the jump, making sure not to slip from the barbell and fall backwards. It is strongly recommended that you simply stand and jump from the few inches behind, yet still underneath the bar rather than run and jump up to bar, as this may cause your torso to swing forwards. Lastly, the more leg drive and jump you start with, the easier this movement should be for the torso (due to more vertical acceleration of the body). To create this more difficult, you are able to increase bar height (bigger jump needed) or use legs legs.
Benefits from the Jumping Pull-Up
In this section we will discuss three (3) benefits of the jumping pull-up that coaches, athletes, and fitness enthusiast can come to expect when performing the jumping pull-up exercise.
Total Body Conditioning
Due to the complex nature of the exercise, which requires power, strength, and coordinated muscular and joint movements to perform, the metabolic demands (energy costs) can be quite high. This movement can be put within conditioning workouts along with other fitness style sessions promoting muscular endurance and stamina, because this movement can be achieved for higher repetitions and involves a great amount of muscle groups and energy systems to do.
In a more controlled setting, the jumping pull-up may be used to increase pull-up performance for all those those who may don’t have the upper body strength and/or control to perform strict pull-ups. By jumping, the individual can gain upward momentum because the then go in to the torso area of the lift, making the body mass less difficult to overcome (because it already has upward acceleration). Coaches can also have lifters jump softer as they gain more strength and/or perform isometric holds at certain phases of the pull-up also to gain upper body strength specific to the strict pull-up.
Body Awareness and Control
When performing any movement within an open, uncontrolled setting (like plyometrics, athletics, monostructural and agility activities) the individual must learn to move, adapt, and perform coordinated movements with their bodies. This could produce increased coordination, balance, and mindfulness, which are answer to movement, athletics, and functional efficiency in life. Jumping pull-ups, like other movements mentioned previously are a good way to include some basic body and core control during total body movements.
Build a Better Pull-Up
Take a look at the below articles and learn how to increase your pull-up performance and minimize overuse injuries.
- Why beginners need banded pulls ups, first.
- 10 Pull-Up Variations to Test Your Strength