Burpee Pull-up

Primary muscles
Lats
Secondary muscles
Biceps, Chest, Triceps, Quads, Glutes
Equipment
Other
Movement pattern
None

Steps

  1. 1 Stand facing a pull-up bar with your feet shoulder-width apart.
  2. 2 Squat down and place your hands on the floor directly in front of your feet.
  3. 3 Jump your feet back into a high plank position, keeping your body in a straight line.
  4. 4 Perform a push-up by lowering your chest to the floor, then push back up to the plank position.
  5. 5 Jump your feet forward, landing them near your hands in a squat position.
  6. 6 Explosively jump straight up, reaching for the pull-up bar.
  7. 7 Grab the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
  8. 8 Pull your chest towards the bar, squeezing your shoulder blades together.
  9. 9 Lower yourself with control until your arms are fully extended.
  10. 10 Release the bar and land softly on your feet, returning to the starting standing position.

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