Tutorial: Jump Pull-Up
Jump pull-up is a functional exercise based in the natural movement pillars of vertical motion, jumping and pulling. This exercise builds up trunk strength and core stability.
The jump pull-up is a natural movement exercise done with the Queenax. This exercise activates your body on a flow mode, by contracting all muscles in a sequence, from trunk and core to glutes and legs.
In this exercise you can associate torso strength, scapular stabilization, to trunk power strength on different vertical levels. This total combination creates a great functional movement that focuses on lifting the center of the body mass while concentrating on grip strength.
It involves movements such as climbing, jumping, pulling and descending in a controlled way. We can use this movement pattern for instance for rock climbing or basketball playing.
When jumping, grabbing and pulling, you generate a vertical displacement that involves a triple extension mechanism that includes ankle, knee and hip. Combined with pulling movement, we can activate abs, connecting to latissimus dorsi and arms, creating an efficient body movement with load shared by the whole body structure and joints.
WHAT
- Jump pull-up is a bodyweight pulling and functional exercise.
- builds up trunk strength and stability combined with trunk stabilization.
- Generates power and strength transference from the lower body to upper body.
HOW
- Standing below the Queenax pull up bar, do a small jump to grab the handles, stabilizing your scapula and activating all core muscles.
- Seize the jump momentum and pull up your body until the chin reaches the bar or exceeds it.
- Turn to initial position decelerating the movement until the arms are extended.
- Land gently on the floor.
WHY
- Increases functional strength and mobility in a full body activation mode.
- Activates your core.
- Improves coordination.
- Improves joint mobility
- Increases power.
- Increases agility.
Did you like the jump pull-up tutorial? Here are more exercises:
- Inverted push-up
- Suspended lunge
- Kinesis low to high chop
- Kinesis twisting punches
- Kinesis row
- Kinesis lunge
- Roll out with step
- Hip extension
- Hanging twist
- Bunny hops
- Burpee pull-up
- Explosive push-up
- Glute bridge
- Kinesis lunge to chest press
- Kinesis reverse lunge to row
- Overhead squat
- Row with functional bar
- Push up on functional bar
