# Burpee Pull-Up

URL: https://heatsy.app/ex/burpee-pull-up

Also known as: Burpee Pullup, Burpee Pull-Ups, Burpee to 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](https://heatsy.app/ex/burpee)
- [Pull-Up](https://heatsy.app/ex/pull-up)
- [Muscle-Up](https://heatsy.app/ex/muscle-up)