The jumping pull-up is a pull-up regression where you stand under a low pull-up bar and jump up while pulling, using leg drive to assist the upward portion. It is an excellent progression for beginners building toward strict pull-ups, and it is also used in CrossFit as a cardiovascular conditioning exercise.
Muscle Group
Back, Biceps, Cardio, Latissimus Dorsi, Plyometrics
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Excellent progression toward strict pull-ups
- Allows beginners to train the pull-up pattern
- Eccentric (lowering) phase builds pulling strength
- Used in CrossFit for cardiovascular conditioning
- No equipment needed beyond a pull-up bar
- Easy to scale by adjusting leg drive intensity
How to perform
- Set up a pull-up bar at a height where you can stand under it with arms extended and grip the bar without tip-toeing.
- If your bar is too high, use a step or box.
- Grip the bar with an overhand grip, hands shoulder-width apart.
- From a slight squat, jump upward while simultaneously pulling with your arms.
- Use the leg drive to help your chin clear the bar.
- Lower yourself under control to a full hang. Resist the temptation to drop quickly.
- The descent (eccentric) phase builds the strength needed for strict pull-ups.
- Repeat for the desired number of reps. Progress by reducing leg drive over time.
FRONT VIEW
BACK VIEW
Abs
Primary
Back
Primary
Traps
Primary
Quadriceps
Primary