Latissimus

Explosive Pull Ups

Explosive pull-ups are a dynamic variation of the classic pull-ups, where the body is pulled upwards with explosive force. This exercise primarily engages the upper body muscles, including the back, shoulders, and arms, while also requiring core stabilization. The movement ends in a quick, powerful extension, bringing the chin above the bar.

Explosive pull-ups are often used as a preparatory exercise for muscle-ups, as they develop the necessary strength and explosive power in the upper body required for the more advanced movement.

Necessary equipment

High Bar

Explosive Pull Ups - the correct execution

Start in the hang position with arms extended
Grap the bar in a pronated grip so that the fingers points away from your body
Your grip width is at least shoulder width
Pull your shoulder blades back down at the start
Pull yourself up explosively until the bar touches your chest
Lower yourself slowly and controlled back into the hang position
Work in the largest possible range of motion

The exercise Explosive Pull Ups is intended to be used as a hypertrophy exercise.

Which muscles are trained by Explosive Pull Ups?

Primary trained muscles for Explosive Pull Ups

Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.

Secondary trained muscles for Explosive Pull Ups

Biceps - The biceps brachii muscle is located on the front of your upper arm. It helps you bend your arm at the elbow, rotate your palm upwards, and lift your arm forward.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

Alternative variants of Explosive Pull Ups:

High Explosive Pull Ups

High explosive pull-ups increase the intensity of explosiveness by pulling the body above the chin, often to the chest or even the hips, over the bar. This variation raises the demands on explosive power and control in the upper back, shoulders, and arms, and enhances the explosiveness crucial for movements like the muscle-up.

Necessary equipment

High Bar

High Explosive Pull Ups - the correct execution

Start in the hang position with arms extended
Grab the bar in semi false grip or in a pronated grip, so that the fingers points away from your body
Let your body swing slightly forward while tensing your core
At the front turn point of the pendulum bend your arms and pull your chest explosively toward the bar
Pull yourself up until the bar is at the level of your belly button
If you need to complete multiple repetitions, you can pendulum once between repetitions or pull yourself up again immediately after a repetition

Explosive Pull Ups with band

Band-assisted explosive pull-ups reduce the intensity by providing support, making the explosive movement easier to perform. This variation is ideal for learning the basic technique and developing the strength needed for explosive pull-ups before transitioning to the unassisted version.

Necessary equipment

High Bar

Resistance Bands

Explosive Pull Ups with band - the correct execution

Start in hang position with one foot in the Resistance Band Heavy (Purple)
Grab the bar slightly wider than shoulder width in semi-false grip or instep grip
Let your body swing slightly forward while tensing your core
At the pendulum's front turn point, bend your arms and pull your chest explosively towards the bar
Pull yourself up until the bar is below your rib cage
If you need to complete multiple reps, you can shuttle back and forth once between reps or pull yourself up again immediately after a repetition