Burpee To Pull-Up 101 Video Tutorial
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Overview
The Burpee to Pull-Up is a full-body, high-intensity compound exercise that combines the explosive movement of a burpee with the strength demand of a pull-up. It primarily targets the lats while engaging the chest, shoulders, triceps, quads, glutes, hamstrings, and abs for stabilization and power. This exercise begins with a standard burpee, including a push-up and jump, followed immediately by a pull-up once the athlete reaches the bar. It develops upper-body pulling strength, lower-body power, and cardiovascular endurance, making it an efficient movement for building strength and conditioning simultaneously using only bodyweight.
How to Perform
Stand facing the pull-up bar with feet hip-width apart, shoulders down and back, core braced, and eyes on the bar.
Bend at the hips and squat down, place your hands on the floor shoulder-width apart, and jump or step your feet back into a high plank position with the body in a straight line.
Lower your chest toward the floor by performing a controlled push-up, keeping the elbows at about a 45° angle to protect the shoulders and maintain core tension.
Drive through your palms to push back up to plank, then explosively jump your feet forward toward your hands, landing softly with knees slightly bent and weight centered over the mid-foot.
From the squat position, use hip extension and a small vertical jump to generate upward momentum while simultaneously reaching for the bar with a pronated (overhand) grip slightly wider than shoulder-width.
As you grab the bar, immediately initiate the pull by driving your elbows down and back, engaging the lats to pull your chin over the bar in a smooth, controlled pull-up.
At the top of the pull-up, pause briefly with the shoulder blades slightly depressed and the chest toward the bar, maintaining core tension and avoiding excessive neck extension.
Lower yourself under control until your arms are fully extended, then release the bar smoothly and step or jump down to the ground, absorbing impact through bent knees and hips.
Reset your posture quickly, brace your core, and proceed into the next repetition by repeating the burpee sequence; maintain steady breathing—exhale on the explosive push/jump and during the pull, inhale during the descent and reset.
Keep movement quality over speed: prioritize full range on the pull-up, neutral spine during burpee phases, and lat-driven pulling action to emphasize the target muscle.
Modify as needed: perform an assisted pull-up, banded pull, or lower-depth burpee if full pull or explosive jump is not yet achievable, while keeping the same technical cues.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on engaging your lats during the pull-up rather than relying solely on arm strength.
Keep your core tight throughout to maintain stability and protect the lower back.
Land softly when jumping back to the ground to reduce impact on knees and ankles.
Use a controlled push-up motion to prevent shoulder strain.
Exhale during the explosive jump and pull phase to maximize power.
Avoid shrugging shoulders at the top of the pull-up to keep tension on the lats.
Keep your elbows slightly tucked during the push-up and pull-up to reduce joint stress.
Maintain a neutral spine throughout the burpee portion to prevent lower-back injury.
Pace yourself and prioritize form over speed to sustain energy for multiple reps.
Modify with assisted pull-ups or step-back burpees if needed to maintain proper technique.
How Not to Perform
Do not let your shoulders shrug toward your ears during the pull-up.
Avoid arching or rounding your lower back during the burpee or pull-up.
Do not use momentum from your legs or hips to jerk yourself over the bar.
Avoid flaring your elbows excessively during the push-up or pull-up.
Do not land stiff-legged or with locked knees when returning to the ground.
Avoid rushing through the movement, which can reduce lat engagement and increase injury risk.
Do not let your core collapse; keep it braced throughout every phase.
Avoid incomplete pull-ups or shallow push-ups, which waste energy and reduce effectiveness.
Do not grip the bar too wide or too narrow, which can strain shoulders and reduce lat activation.
Avoid letting your head drop or crane forward during the pull-up.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
