Explosive pull-up
Also called Power pull-up, Plyometric pull-up
The explosive pull-up is a pull-up where you pull as hard and fast as you can, so your body rises above the bar. It builds pulling power in your lats and biceps, with help from your upper back, shoulders, forearms and abs. It is a base for the Chest-to-bar pull-up and for the Muscle-up. Get solid with the Pull-up first, with about ten clean reps. Start every rep from a still hang and lower under control. End the set when your reps get slow or you start to swing.
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How to do it
- Hang from the bar with a shoulder-width overhand grip, body tight and still.
- Draw your shoulders down, then pull as fast as you can.
- Pull until your chest is close to the bar.
- Stay tight at the top and lower under control to a straight-arm hang.
Form tips
- Shoulders set, body tight in the hang.
- Pull explosively until your chest reaches the bar.
- Stay tight at the top, lower with control.
Common mistake
- Using leg and hip swing instead of a hard pull.