Plyometric Pull-Ups
Advanced
Upper Body
Deep
Description
Explosive pull-up where hands momentarily leave the bar. Develops pulling power for climbing, martial arts, and combat sports.
Muscles Worked
Lats (primary)
Biceps (primary)
Shoulders
Abs
Equipment
Pull Up Bar
Coaching Cues
- Start from dead hang. Pull explosively—aim to get chest to bar. Release briefly at top. Catch bar with soft elbows. Lower with control. Build to clapping version over time.
Contraindications
Requires excellent pull-up strength (12+ reps). Avoid with shoulder or elbow issues.