How to Do Burpee Pull-Ups With Perfect Form

A burpee pull-up combines the movement patterns of a burpee and a pull-up. Perform burpee pull-ups by placing your hands on the ground and kicking your feet back into a push-up position. Jump your feet back up and lift yourself into a squat position. Perform a jumping pull-up using an overhead bar. After lowering yourself back to the floor, repeat the exercise.

Consider some of the benefits of regularly performing burpee pull-ups.

1. 1. Burpee pull-ups are a total-body exercise. Burpee pull-ups use your bodyweight to activate muscle groups throughout your upper body and lower body—including your triceps, hamstrings, lats, deltoids, glutes, and core muscles.
2. 2. Burpee pull-ups can improve your cardiovascular fitness. Burpee pull-ups use an explosive jumping movement that can burn calories and add a cardio element into your workout plan.
3. 3. Burpee pull-ups promote good posture. The burpee pull-up works many of the muscles in your back that keep your upper body aligned.
4. 4. Burpee pull-ups improve your grip strength. Burpee pull-ups enhance your grip strength, preparing you for other strength-training exercises that require a strong grip. For example, deadlifts, thrusters, power cleans, and back squats and front squats that incorporate a weighted barbell all benefit from strengthening your grip.

For burpee pull-ups, begin by performing 2–3 sets of 8–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.

1. 1. Stand under a pull-up bar with your feet shoulder-width apart and a slight bend in your knees. Keep your shoulders directly over your hips and your head and neck in a neutral position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Evenly distribute your weight and grip the floor with your feet to create a stable position. Keep your arms long by your sides with a slight bend in your elbows. Pre-tension your shoulders and hips, and engage your core. All repetitions should begin from this position.
3. 3. While maintaining a neutral spine, bend your hips, knees, and ankles to lower yourself toward the floor. Place your hands on the ground slightly wider than shoulder-width apart.
4. 4. Keep your hands in contact with the ground and jump your feet back so you’re in a push-up position.
5. 5. While maintaining proper alignment, jump your feet toward your hands. Bring yourself into a bottom squat position and begin your upward movement by explosively pushing through the ground to jump into the air to grab the pull-up bar with an overhand grip.
6. 6. Immediately begin to pull yourself up by simultaneously pulling your shoulder blades down and pulling your elbows towards your body. Continue to pull your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collarbone reaches the pull-up bar.
7. 7. Lower your body under control to the starting position and repeat for the desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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