Explosive Pull-ups: How to Do It and When to Progress
- Intermediate
- Pull-up bar
- Rings
How to do it
Hang from the bar or rings with an overhand grip, arms straight, body still. Pull up explosively until the bar reaches your lower chest, driving your elbows hard down and back. Lower yourself with control and start each rep from a still hang.
Target range
Aim for 3 to 5 reps in each set.
Ready for the next step
When you reach 5 reps in every set, you are ready for the next level: Negative Muscle-ups.
Where it fits
Step 2 in the Muscle-up progression, which runs from easier to harder.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.