Jumping Pull-Up

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


The jumping pull-up exercise is a full body movement that targets the legs, arms and back. It acts as a substitute for the regular pull-up. This exercise utilizes a pull-up bar or a straight steel bar attached on a doorframe, a cable machine, a squat rock or a wall. It is also one of the earliest and most efficient exercises used to build core strength in the shoulders, rhomboids and biceps. A jumping pull-up is often hailed as a good alternative to pull-up. It is an effective approach to achieving better jump form and for improving pulling strength, which are both essential for rock climbing.

If you wish to do the regular pull-up, the jumping pull-up is a starter that can help your body to prepare for the exercise. To achieve a jumping pull-up, position yourself by standing on a box underneath the pull-up bar. Reach for the bar in a pull-up grip and jump lightly while you pull yourself up over the bar using your arms. Be careful not to jump so high that you lose control of your body. When you come back down, place your feet flat on the box. Then, repeat as desired.


The muscles that the jumping pull-up affects most are your quadriceps (the muscles on the front of your thigh) and the rhomboids (the muscles on the back that is attached from the vertebrae spinal cord down to the shoulder blade).

The jumping pull-up is very beneficial to the stability and flexibility of the quadriceps and rhomboids. It strengthens and stabilizes the knee when standing and walking, and it stretches the back to prevent muscle strain. All of the muscles in the back, legs and arms benefit from the jumping pull up.

Sets and Repetitions

If you are a beginner, start with five to 10 repetitions of jumping pull-ups, or just do as many as your body is able to perform. If you are advanced, 6 to 12 repetitions is sufficient. Do not overdo this exercise because it can lead to muscle strain, especially in the legs.

Related Movements

Here are some of movements that can be integrated with the jumping pull-up for faster and better results:

  • Burpees
  • Mountain climber
  • Push-up
  • Squat
  • Sit-up
  • Running

Related Foods

Here are some foods that can be eaten as pre-workout snacks to create energy:

  • Oatmeal with berries or dried fruits
  • Whole grain cereal with fresh fruits
  • Apple with peanut butter
  • Boiled yams

After the workout, your muscles need to repair. Here are some post-workout snacks that you can eat:

  • Brown rice or quinoa with chicken or turkey
  • Sweet potatoes with salmon
  • Omelet with avocado or green leafy veggies
  • Greek yogurt with cheese and fresh fruits

Celebrity Use

A father of three and a prominent actor Matthew McConaughey includes pull-ups in his regular workout routine. He has been successful in training his body and mind to stay fit and to maintain a healthy lifestyle.

Functional Use

With continuous practice of this exercise, mobility and overall strength will improve. A better posture is often a result of jumping pull-ups, as well. Since you need to control your jump when doing the jumping pull-up, your concentration and endurance are also improved, giving you more power in mind and body.

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