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Instructions
- Stand under a pull-up bar with feet shoulder-width apart.
- Drop into a squat position and place your hands on the ground.
- Kick your feet back into a push-up position and perform a push-up.
- Jump your feet forward to return to the squat position.
- Explosively jump up and grab the pull-up bar.
- Perform a pull-up by pulling your chin above the bar.
- Lower yourself under control and drop back to the ground.
- Repeat the sequence for the desired number of repetitions.
Technical Tips
- Engage your core throughout the entire movement.
- Use a controlled descent when lowering from the pull-up.
- Land softly to reduce joint impact during the drop.
- Avoid swinging or kipping during the pull-up portion.
Breathing Tips
- Inhale before initiating the burpee.
- Exhale as you jump up and perform the pull-up.
- Inhale during the descent from the pull-up.
- Exhale upon returning to the ground.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Wrist or elbow joint pain
- Lower back disorders
- Knee instability or recent knee surgery
- Cardiovascular conditions restricting high-intensity effort
Description
The Burpee Pull-Up is a high-intensity, full-body compound exercise that combines the explosive movement of a burpee with the upper-body strength challenge of a pull-up. Designed for advanced trainees, this exercise enhances cardiovascular endurance, muscular strength, and coordination simultaneously. By integrating a dynamic lower-body plyometric with a vertical pulling action, the Burpee Pull-Up engages multiple muscle groups and accelerates metabolic demand. It’s especially popular in functional fitness, CrossFit, and athletic conditioning programs due to its capacity to mimic real-life movement patterns while boosting both power and stamina. Whether performed as part of a conditioning circuit or as a standalone challenge, this exercise is a powerful addition to any high-intensity training regimen.
What muscles do Burpee Pull-Ups work?
Burpee Pull-Ups work the entire body, with emphasis on the quadriceps, back, biceps, and shoulders. They also engage the glutes, hamstrings, and core for stability and control.
Are Burpee Pull-Ups good for fat loss?
Yes, Burpee Pull-Ups are excellent for fat loss due to their high-intensity, full-body nature, which significantly increases calorie burn and boosts metabolic rate post-exercise.
How high should the pull-up bar be for Burpee Pull-Ups?
The pull-up bar should be high enough that you must jump to reach it but not so high that it compromises safety or control during the exercise.
Can beginners do Burpee Pull-Ups?
Burpee Pull-Ups are considered advanced; beginners should first master standard burpees and pull-ups separately before combining them into a single movement.
How many Burpee Pull-Ups should I do?
For conditioning, aim for 3–5 sets of 5–10 repetitions, adjusting based on your fitness level and training goals.