Jumping Pull Ups
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I TRULY believe that a “fit person” should be able to do some fundamental bodyweight exercises. Exercises like good ol’ push ups and pull ups. Nothing fancy here just two movements that require you to pull or push your own bodyweight.
Think of these two exercises as the ying and yang of upper body exercises.
These movements are basic, but people still struggle with them. I see this all the time in gyms.
[no_highlight background_color=”yellow” color=”black”]To learn how to do pull ups, you actually have TO DO pull ups[/no_highlight]. Practice, practice, practice.
You can learn to perform pull ups through one specific way or you can integrate a few different ways together.
One way is to use resistance bands. Here is a great video tutorial on that.
[no_highlight background_color=”yellow” color=”black”]Another way is to lose (extra) weight[/no_highlight]. This might seem like a joke but I’m not kidding. If you don’t have significant upper body strength and on TOP OF THAT, you are somewhat heavy, then of course it’s going to be hard to do a few reps.
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You can also do jumping pull ups
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If the pull up bar is too high up for you to grab then place a box or another stable platform underneath it. However, you should definitely try to jump and grab the bar. That is part of the workout.
[no_highlight background_color=”yellow” color=”black”]The jump achieves two things; it gives you the power and momentum to pull yourself up and it provides a bit of a conditioning workout.[/no_highlight] This is a repetitive movement. You should not rest too much on the ground between reps.
The quick and powerful pull up action will tax your biceps and forearm muscles. No need to do a biceps workout after doing a couple of these!
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Over-Hand vs Under-Hand Grip
You can do jumping pull ups with either a over-hand grip or an under-hand grip.
The under-hand grip will be slightly easier to do since you will have assistance of the biceps muscles. This is technically a “jumping chin up” but you get my point.
The over-hand grip will incorporate the brachioradialis (forearm muscles). The average person, even experienced trainees, don’t have strong forearm muscles. Especially women.
Try the over-hand grip first, and when you fatigue, you can switch to the under-hand grip if you wish.
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How to lower yourself from jumping pull ups
When you lower yourself from the pull up bar you can either jump off or lower yourself under control.
Both options serve a purpose. If you lower yourself under control, you will get tired more quickly and you will likely get more sore.
Eccentric movements, movements where you lower the weight or load, in this case yourself, produces more soreness than concentric movements. Concentric movements or contractions is where you lift the weight or load.
Jumping off the bar can allow you to move more quickly between reps. That is the biggest benefit of that option.
Related: Thoracic Archer Pull Ups
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30 DAY JUMPING PULL UP CHALLENGE
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If you’re up for it, here’s a 30 day challenge that contains jumping pull ups.
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