In this article we will discuss the jumping pull-up, a bodyweight exercise we discussed in a previous article that went over everything you needed (and wanted) to learn about the the movement. In the below sections we will discuss a few different jumping pull-up techniques, tips, and benefits that coaches and athletes can expects to gain from such a movement.
Jumping Pull-Up Exercise Demo
The two videos below are great tutorials on (1) how to perform the jumping pull-up and what standards must be met for repetitions to be sufficient, and (2) popular faults that many individuals may be making when performing jumping pull-ups and the solutions to those issues.
In this first video, the jumping pull-up is explained, showing common mistakes and the standards that the movement must meet.
In the second video below, the jumping pull-up is demonstrated and discussed deeper, highlighting common errors in technique.
Jumping Pull-Up Benefits
Below are four (4) benefits of the jumping pull-up that individuals can expect to gain when performing this movement. It is important to note that some benefits not mentioned below may be inherent to the pulling movement (like any pull/chin up) and therefore further considered.
Total Body Conditioning
The jumping pull-up can be used within circuit training, HIIT (high-intensity-interval-training), and metabolic conditioning workouts to increase the total energy costs and demands. Due to this exercise involving large amounts of muscle and energy systems to be properly executed (legs, hips, core, arms, back, etc), the caloric and metabolic expenditures are quite high. Lastly, this movement can be used to elevate the heart rate as well when done in higher rep fashion, furthering the cardiovascular and stamina components.
Scaling During WODs
During workouts that involves pull-ups of the kipping or strict nature, many individuals may have limitations in strength or skill the inhibits them from completing a repetition. Coaches can use movements like ring rows to scale down a movement, however this does not correlate to a vertical pulling movement as much as the jumping pull-up. Therefore, integrating jumping pull-ups into scaled WODs in place of ring rows can increase muscle growth of critical muscles and enhance angular strength, both specific to the pull-up.
Pull-Up Regression
As mentioned above, the jumping pull-up can be used as a regresion from the pull-up with individuals who may lack the muscle mass, control, or strength to perform regular pull-ups. By using the jumping pull-up, you can educate an individual on proper joint actions used during the upper body pulling movement (retraction, scapular depression, etc) and target the exact muscle groups needed to perform strict pull-ups (forearms for grip strength and stamina, core for midline control, and the back and arms.) Lastly, you can have lifters integrate jumping pull-ups with eccentric repetitions (controlled negatives/lowering oneself back to the start) and/or add isometric holds at the top of the bar of during certain ranges of motion to further increase strength.
Body Awareness and Control
Body control and awareness is key to not only nailing a strict pull-up, but also for increased efficiency and performance in athletic movements, especially gymnastics, kipping work, and muscle ups. Increasing body control and awareness of one’s body in space (proprioception) are two attributes that can be gained from performing the jumping pull-up. Lastly, core stability and midline control skills are also developed furthering application to gymnastics and bodyweight movements.
More Gymnastic Exercise and Fitness!
Check out these below articles on pull-up variations, bodyweight exercise guides, and more!
- Do You EVEN Pull-Up? If so, can you do ALL 10 of these advanced variations
- The Ultimate Pistol Squat Guide for Beginners
Featured Image: @CFpinecone on Instagram
