How to do a Jumping Pull up Exercise

Cross training is all about adding diversity to the workout. Sometimes it's simply a matter of combing two or more classic moves to create one exercise that offers a more through work out. The jumping pull up exercise combines both cross bar pull ups and jumping to diversify training and the body's range of motion. Look below to see how to get started.

Difficulty:

Moderate

Instructions

Things You'll Need

• Cross bar
• Box

1. Begin by gripping a pull up or overhead cross bar with both hands. The palms should be turned inward and the back of the hands facing outward away from the body. The hands should be shoulder width apart.

2. Hang in a semi squat position by your arms from the cross bar. The knees are bent and the legs should be a comfortable width apart. The main torso of the body is the counterweight to the exercise.

3. Check the height and proportion of the pull up cross bar and yourself. There should be enough room above your head to pull yourself up and enough length that you can plant your feet firmly on the floor. A step or other lifting box or stand may help improve your position.

4. Jump up straightening your knees and pulling yourself up by the arms. Your head should clear the cross bar just below your chin to ensure a full pull up. If the jumping is too difficult, try shortening the distance between yourself and the pull up cross bar.

5. Bend arms at the elbow to assist in pull up and straighten arms to facilitate the downward movement. The back remains straight and the core tight at all times. Step 4 and Step 5 should occur almost simultaneously.

6. Repeat the jumping pull up just a few times at first until you get the hang of it.

Tips & Warnings

• Be careful. Tearing a muscle due to overstraining can make strength training exercise impossible for long periods of time.