Skip to main content

​
Technique

  1. Hang from the bar, pull your shoulders back and perform an explosive pullup, tucking your legs up to help getting more momentum.
  2. At the top of the pullup, release the grip on the bar.
  3. Catch the bar using same grip on the way down.
Risks
  • If you descend too fast into the bottom position, it could injure some tissues around your shoulders, so control the way down (eccentric).
  • If you fail catching the bar, you could fall on the ground, so make sure you land safely and do not go to failure.

​
Muscles

Strength

Primary

  • Back
  • Chest
  • Biceps
  • Forearms
  • Serratus anterior
  • Latissimus dorsi
  • Teres major
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis
  • Lower trapezius
  • Serratus anterior
  • Pectoralis minor
  • Rhomboid major
  • Middle trapezius

​
Equipment

Pullup bar
Pullup bar

​
Appears in

Joint movements
Elbowflexion
Shoulderdepressionretractionextension downward
trains stretches

​
Progressions

e060

Kip clap pullup

Intermediate
e0t4

Kip switch-grip pullup

Advanced

​
Regressions

e061

Kip pullup

Novice
e0dt

Chest-to-bar pullup

Intermediate
e0qe

Ribs-to-bar pullup

Advanced
e074

Non-kip clap pullup

Advanced
e084

Pullover

Intermediate
e0qh

Behind-the-neck pullup

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.