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Also known as: Explosive pullup.

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Technique

  1. Pull yourself up explosively so that you touch the bar with the part of your ribs that is under the pectoral muscles.

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Muscles

Strength

Primary

  • Back
  • Biceps
  • Forearms

Secondary

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

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Equipment

Pullup bar
Pullup bar

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Appears in

Joint movements
Elbowflexion
Shoulderextension downward
trains stretches

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Progressions

e0qo

Belly-to-bar pullup

Advanced

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Regressions

e0dt

Chest-to-bar pullup

Intermediate
e074

Non-kip clap pullup

Advanced
e0t4

Kip switch-grip pullup

Advanced
e0t3

Kip release-regrip pullup

Intermediate
e060

Kip clap pullup

Intermediate
e0qp

Hips-to-bar pullup

Elite
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