Pull Up (Explosive)

	The Explosive Pull Up exercise offers the ability to build upper body and core strength, with an added benefit of power and grip strength training. This moderately difficult exercise requires a rapid, explosive movement to launch your body towards the sky fast enough to get your hands above the bar. Be sure the master the standard Pull Up prior to attempting this exercise.
Purpose/Focus: Strength, Power Body Parts Used: Back, Biceps, Shoulders, Core, Forearms Difficulty: Moderate

Exercise Videos

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Exercise Steps

	Hang from the Pull Up Bar with your hands at shoulder width apart.
	Starting with your shoulders tucked into your shoulder sockets, explode up, keeping your core tight and aiming your body toward the sky.
	Once your eyes are level with the Pull Up Bar, release your hands momentarily, letting them float one or two inches above the bar. Catch the bar as you fall, and lower your body into the starting position.
	Try to absorb the impact of catching the bar with your hands by lowering your body slowly back into the starting position. For practice, try performing one regular pull up in between reps until you get the motion down. Make sure you master a standard pull up prior ot attempting this exercise.

Exercise Pictures

Contributor Information:

Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.

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