In this article we’ll discuss the jumping pull-up, a bodyweight exercise we discussed inside a previous article that went over all you needed (and wanted) to discover the the movement. In the below sections we will discuss a few different jumping pull-up techniques, tips, and benefits that coaches and athletes can expects to gain from this type of movement.
Jumping Pull-Up Exercise Demo
The two videos below are great tutorials on (1) how you can perform the jumping pull-up and just what standards should be met for repetitions to be sufficient, and (2) popular faults that lots of individuals may be making when performing jumping pull-ups and the methods to those issues.
In this first video, the jumping pull-up is explained, showing common errors and the standards that the movement must meet.
In the second video below, the jumping pull-up is demonstrated and discussed deeper, highlighting common errors in technique.
Jumping Pull-Up Benefits
Below are four (4) together with your jumping pull-up that folks can expect to achieve when performing this movement. You should observe that some benefits not mentioned below may be inherent towards the pulling movement (like any pull/chin up) and for that reason further considered.
Total Body Conditioning
The jumping pull-up can be used within circuit training, HIIT (high-intensity-interval-training), and metabolic conditioning workouts to improve the total energy costs and demands. For this reason exercise involving large amounts of muscle and energy systems to be properly executed (legs, hips, core, arms, back, etc), the caloric and metabolic expenditures are very high. Lastly, this movement can be used to elevate the center rate too when completed in higher rep fashion, furthering the cardiovascular and stamina components.
Scaling During WODs
During workouts which involves pull-ups of the kipping or strict nature, many people might have limitations in strength or skill the inhibits them from completing a repetition. Coaches can use movements like ring rows to scale down a movement, however this doesn’t correlate to some vertical pulling movement as much as the jumping pull-up. Therefore, integrating jumping pull-ups into scaled WODs instead of ring rows can increase muscle development of critical muscles and enhance angular strength, both specific to the pull-up.
As mentioned previously, the jumping pull-up can be used as a regresion in the pull-up with folks who may don’t have the muscle tissue, control, or strength to do regular pull-ups. By using the jumping pull-up, you are able to educate an individual on proper joint actions used during the upper body pulling movement (retraction, scapular depression, etc) and target the exact muscles required to perform strict pull-ups (forearms for grip strength and stamina, core for midline control, and also the back and arms.) Lastly, you could have lifters integrate jumping pull-ups with eccentric repetitions (controlled negatives/lowering oneself back to the start) and/or add isometric holds at the top of the bar of during certain ranges of movement to help increase strength.
Body Awareness and Control
Body control and awareness is essential to not only nailing a strict pull-up, but in addition for increased efficiency and performance in athletic movements, especially gymnastics, kipping work, and muscle ups. Increasing body control and awareness of one’s body in space (proprioception) are two attributes that can be gained from performing the jumping pull-up. Lastly, core stability and midline control skills are also developed furthering application to gymnastics and bodyweight movements.
More Gymnastic Exercise and Fitness!
Check out these below articles on pull-up variations, bodyweight exercise guides, and more!
- Do You EVEN Pull-Up? If that’s the case, can you do ALL 10 of these advanced variations
- The Ultimate Pistol Squat Guide for Beginners