The Burpee Pull-Up

Video Example

The burpee pull-up is a full body compound exercise.

Recently it has become a lot more popular in CrossFit circles.

It gets commonly used within a High-Intensity Interval Training (HIIT) routine. If you are new to doing this exercise, you should start slowly and focus on your form.

Another common training method for burpees is called the descending ladder. To implement this training method you are to do 1 less burpee with every set until you reach 1.

So if your first set was 10 repitions the second set do 9 and then 8 and so on. This method works best when you are implementing progresive overload.

As you begin to feel more comfortable performing the movement you should increase the speed or sets that you are doing it for.

The Burpee Pull Up is a plyometric pulling form of training. If this is your first time doing plyometrics, it is best to start with an easier exercise.

Two good alternatives are the Tuck Jump Burpee and Over the Bar Burpees.

This exercise blends the burpee and pull up into one fluid motion.

Since both of these movements are a functional form of fitness. You will notice certain tasks in your everyday life are easier to accomplish/complete.

Burpee Pull-Ups How to Guide

We offer a Free Online HIIT Timer. No registration to our site is required for you to use it.

If you want to see results fast use this exercise with it and in no time you will see great results.

Image Example

Image source

Step by Step Description

Step 1: Put your legs shoulder width apart. Move, so you are standing directly under a bar to perform the pull-up portion. You are now in the starting position for the exercise.

Step 2: Breathe in and push your hips back while bending at your knees lowering into the squat position. Keep lowering your body until the crease in your hip is in line with your knee.

Step 3: Put the palms of your hands onto the floor and kick your legs backward moving into the top push-up position (where your arms get fully extended). Do this portion quickly.

Step 4: Perform a push-up by bending at your elbows lowering your body. Now press up and push your hips up. Jump your feet forwards under your hips. Prepare to jump as you begin to stand.

Step 5: Now forcefully jump up into the air. Grab the pull-up bar with the palms of your hands using an overhand grip. Immediately begin pulling your body up until your chin moves above the bar.

Step 6: Extend your arms lowering your body and let go of the bar returning to the ground. You have now completed one repetition. Repeat for the desired reps or time selected.

Difficulty Level

The Burpee Pull-up is an intermediate level exercise.

Before adding it to your routine, you should be able to perform at least five consecutive pull-ups

Equipment Required

To perform the movement, you will need a pull-up bar.

To make the exercise more challenging you can use weighted clothing when doing it.

Muscles Worked

The primary muscle groups that get worked are the Side Shoulders, Front Shoulders, Biceps, Middle Chest, Lats (back), Glute Max, Quads and the Hamstrings.

Secondary muscles involved for this lift are your Upper Abdominals and the Transverse Abdominis.

Benefits

It will get your heart rate up extremely fast making it very well suited to a high-intensity training program. That is why this exercise has become so popular in CrossFit training programs.

Being a full body exercise, they will burn many calories when you perform them. When added to a High-Intensity Interval Training routine the number of calories you get burned skyrocket.

The strength aspect will also kick up your metabolism helping you burn more calories for up to 24 hours.

---

You may also like

Tuck Jump Burpees
The Broad Jump Burpee
The Burpees Over The Bar Exercise