Clap Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Biceps

Helps

• Deltoid
• Trapezius
• Rhomboids
• Brachialis
• Brachioradialis

Holds

• Serratus Anterior
• Rectus Abdominis
• Transversus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from the bar with an overhand grip a little wider than shoulder width and the shoulders engaged.
2. Pull up as explosively as you can so that your chest rises above the bar.
3. At the peak, quickly release both hands, clap in front of the body, and regrip the bar.
4. Lower yourself with control until the arms are straight.
5. Rest and repeat; stop when the pulls get slow.

Cues

• Keep the body tight and still as you let go.
• Pull high so you have time to clap.
• Catch the bar with the whole hand.

Common mistakes

• Missing the bar on the regrip and falling.
• Doing it fatigued, when the height is too low to clap.
• Letting the shoulders shrug up to the ears.
• Dropping from the top without control.

Alternatives

• Pull-Up
• Muscle-Up
• Weighted Pull-Up