Jumping Pull-up



The jumping pull-up exercise is a full body movement that aims to target your legs, arms and back, and it is a substitute for a regular pull-up. This exercise utilizes a pull-up bar or a straight steel bar that is attached on a door frame, a cable machine, a squat rock or a wall. It is also one of the earliest and most efficient exercising tool that builds up core strength in your shoulders, rhomboids and biceps. It is said that jumping pull-up is an alternative to pull-up because of the latter’s strict workout implementation; that is why most people prefer the jumping pull-up. It is an effective approach in having a well-formed jump and in improving pulling strength, which are essential for those who are doing rock climbing.

If you wish to do the regular pull-up, the jumping pull-up is a starter and it can teach your body how to do the pull-up properly. To achieve a jumping pull-up repetition, 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 by using your arms. You have to observe precaution that you don’t jump high so that you would still be in full control of your body and the force that takes place upon the jump. When you go down, make sure that you still place your feet flat on the box, and repeat as necessary.


The muscles that the jumping pull-up affects 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 any muscle strain. The overall muscles in your back, legs and arms would have a core strength buildup and would be all relaxed and healthy.

Sets and Repetitions

If you are a beginner, you can do 5 to 10 repetitions of jumping pull-up regularly or as many as your body is able to perform. If you are advanced, 6 to 12 repetitions can be sufficed. It is also best to not overdo this exercise because it can lead to muscle strain, especially in your 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 of the foods that should be eaten as your pre-workout snacks so that your body can have the right amount of energy to carry on with the jumping pull-up:

  • Oatmeal with berries or dried fruits

  • Whole grain cereal with fresh fruits

  • Apple with peanut butter

  • Boiled yams

After the workout, your muscles are required to be repaired after fulfilling the demands of the exercises. 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, continues to spare some time to perform his series of workouts, including the pull-ups. He believes that one should be eating healthy foods and one should have time to exercise in order to be healthy and to look even younger. He has been successful in training his mind to stay fit and to maintain his healthy lifestyle.

Functional Use

You would manifest any changes when your mobility is improved and strengthened such as walking, standing and running, not to mention the correct posture you would be having from the exercise. Since you need to control your jump when doing the jumping pull-up, your concentration and endurance are also ameliorated, giving you more power in mind and body. You would be able to focus on anything because your mind is trained to concentrate on your control with this movement.