Burpee Pull-Up

Body region

• Legs
• Chest
• Back
• Arms
• Glutes

Muscles

Main

• Pectoralis Major
• Latissimus Dorsi
• Gluteus Maximus
• Vastus Lateralis
• Biceps
• Triceps

Helps

• Deltoid
• Trapezius
• Teres Major
• Rhomboids
• Rectus Femoris
• Brachialis
• Brachioradialis

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Stand under a pull-up bar, then drop into a burpee: hands to the floor, feet back, chest down and press up.
2. Jump your feet back in and stand up.
3. Leap up and take hold of the bar overhand, hands just outside shoulder width.
4. Pull your chin over the bar, then lower yourself with control.
5. Drop to the floor, land softly with bent knees and go into the next burpee.

Cues

• Set the bar so you can reach it with a jump, and control the landing.
• Pull with the chest up and the shoulders down.

Common mistakes

• Dropping from the bar with straight legs.
• Using a bar that is too high to grab safely.
• Swinging wildly instead of pulling.
• Rushing the burpee so the plank sags.

Alternatives

• Burpee
• Pull-Up
• Muscle-Up