Pull
Pull
Explosive Pull-ups
Elite
Level 82/100
Explosive pull-ups are the plyometric version of pull-ups. You pull so hard on the way up that the hands leave the bar at the top before re-gripping to lower. Fundamental for back power and a direct progression toward the muscle-up.
WHY THEY MATTER FOR THE MUSCLE-UP: A muscle-up needs an explosive pull that drives the body dynamically above the bar. Explosive pull-ups build exactly that ability to generate max power at the start of the pull.
LevelAdvanced
Sets3-4 × 4-8 reps
Rest2-3 min
EquipmentPull-up bar
Execution
From the hang, pull with max acceleration and speed until the chest reaches the bar and the hands lift off. At the peak (hands in the air), stay compact. Re-grip and absorb with soft elbows. Immediately go into the next rep.
Progression
Start with explosive pull-ups where the hands barely leave. Progress until the chest is clearly above the bar before releasing. Next step: muscle-up.
Goal
3×5 explosive pull-ups with the chest above the bar.
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