Strength Training · Functional Fitness · Conditioning · Calisthenics
Jumping Pull-Up
The jumping pull-up uses a small jump from a box to assist an overhead pulling movement. It trains your back and arms while letting your legs provide some of the effort.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Place a box beneath the bar at a height that lets you reach it with slightly bent elbows.
- Stand on the center of the box with your feet hip-width apart.
- Grasp the bar with an overhand grip slightly wider than shoulder width.
- Bend your knees until your arms are straight.
- Jump straight up with a small push from your legs.
- Pull your body upward until your chin clears the bar.
- Lower yourself under arm control until your feet contact the box.
- Bend your knees to absorb the landing.
Form cues
- Drive your elbows toward your ribs.
- Keep your ribs over your hips.
- Exhale as you rise.
Common mistakes
- Reaching with your chinKeep your neck neutral instead of tipping your head back to clear the bar.
- Jumping past the pulling effortReduce your leg push if the jump carries you to the top without meaningful arm effort.
- Swinging between repetitionsPause with both feet planted before starting the next repetition.
Safety
A shifting box or tired grip can cause a fall. Dropping abruptly into straight arms can strain your shoulders or elbows, while excessive slow lowering can cause severe muscle soreness.
- Use a nonslip box with enough surface area for both feet to land fully.
- Check that the pull-up bar is secure before starting.
- End the set when your grip weakens or your landings become inconsistent.
- Keep descents brief rather than turning every repetition into a prolonged negative.
Choose machine-assisted pull-ups or seek guidance from a physiotherapist if jumping, landing, or overhead pulling causes joint pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Plyometric Box
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min 30 sec
Start at the low end while you learn to coordinate the jump with the pull.