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 directly under a pull-up bar, holding a dumbbell in each hand with your feet shoulder-width apart.
- 2
Squat down and place the dumbbells on the floor in front of your feet, shoulder-width apart.
- 3
Kick your feet back into a high plank position, keeping your body straight from head to heels.
- 4
Perform a push-up by lowering your chest towards the floor, then push back up to the plank position.
- 5
Jump your feet forward towards your hands, landing in a squat position between the dumbbells.
- 6
Stand up explosively, leaving the dumbbells on the floor, and immediately jump up to grab the pull-up bar.
- 7
Hang from the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 8
Pull your body upwards until your chin clears the bar.
- 9
Slowly lower yourself back down to a full hang.
- 10
Drop from the bar, land softly, and immediately return to the starting position by picking up the dumbbells.
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.
