Jumping Pull-ups are a lighter version of pull-ups on the bar. This option is suitable both for novice athletes who are just getting acquainted with CrossFit and have not learned how to perform pull-ups correctly, as well as for experienced athletes who want to increase the intensity of training and work in pull-ups beyond the limit of anaerobic glycolysis, when the ATP reserves in muscle cells are depleted, and the athlete is more cannot perform any full range repetitions with correct technique.
Jumping pull-ups are a cross between an upward jump and a pull-up. Due to the jump, the athlete sets a powerful starting acceleration, and most of the amplitude during pulling up is passed through inertia, which significantly reduces the load on the muscles of the back and arms. The work on a similar principle can be used when mastering the technique of going out by force on two hands.
The main working muscle groups are the latissimus dorsi, biceps, forearms, rear delts, quadriceps, and gluteus muscles.
Exercise technique
- Place a platform (a stack of discs from a barbell, a box for jumping, a step platform) under the horizontal bar so that with your arms straight up, your hands are above the crossbar. Then grab the horizontal bar with a grip slightly wider than your shoulders, your arms should be slightly bent, your legs should be straight.
- Sit down a little (your arms will straighten) and jump up, firmly squeezing the horizontal bar and exhaling. The higher you jump, the greater the distance covered by inertia.
- At the moment when the back of the head has reached approximately the level of the crossbar and the inertia has practically disappeared, we begin to connect our biceps and latissimus dorsi to work, pulling the body up. You should work in full swing, the chin should rise above the level of the crossbar.
- Smoothly go down, taking a breath. We start the movement anew as soon as the feet touch the platform. You should not pause at the bottom, as you will lose the pace of the exercise, and its effectiveness will significantly decrease.
Crossfit training complexes
There are many crossfit complexes containing jumping pull-ups. we bring to your attention the most popular of them for use in training.
| From 100 to 10 | Perform 100 bodyweight squats, 90 double jumping rope, 80 push-ups, 70 sit-ups, 60 jumping pull-ups, 50 two-arm kettlebell swings, 40 hyperextensions, 30 box jumps, 20 classic deadlifts, and 10 burpees. |
| Pumba | Perform 200 rope jumps, 50 classic deadlifts, 100 jump chin-ups, 50 bench presses, and 200 rope jumps. |
| Bull | Perform 200 double jumps, 50 squats with a barbell on the shoulders, 50 jumping chin-ups, and a 1.5 km run. Only 2 rounds. |
