Weighted Burpee Pull-up
Muscle Groups: Abs, Chest, Calves, Glutes, Hips, Quads, Lats, Traps
Weighted Burpee Pull-up focuses on Abs, Chest, Calves, Glutes, Hips, Quads, Lats, Traps, with Shoulders, Triceps, Hamstrings, Biceps, Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Burpee Pull-up with proper form and technique.
- 1
Stand with feet shoulder-width apart, holding a weight (dumbbell or kettlebell) in both hands.
- 2
Lower into a squat, placing the weight on the ground, and jump back into a plank position.
- 3
Perform a pull-up while hanging from a bar, then descend back to the plank position.
- 4
Jump your feet back to the squat position, lift the weight from the ground, and explode up into a jump.
Tips for Success
These tips will help you perform Weighted Burpee Pull-up safely and effectively while maintaining proper form.
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Keep your core tight throughout the movement to maintain stability and prevent injury.
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Ensure your shoulders are down and away from your ears during the pull-up to avoid strain.
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Land softly with bent knees during jumps to reduce impact on your joints.
Secondary Muscles
While Weighted Burpee Pull-up primarily targets Abs, Chest, Calves, Glutes, Hips, Quads, Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Triceps, Hamstrings, Biceps, Forearm . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Burpee Pull-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Burpee Pull-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
