Burpee Pull Up
Primary
Full Body
Secondary
Chest, Back, Shoulders
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Push
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A multi-joint movement that builds overall strength, the Burpee Pull Up targets your full body through a pushing movement pattern. Use for high-intensity conditioning and metabolic training.
Everything You Need to Know About the Burpee Pull Up
The Burpee Pull Up is a advanced exercise exercise that targets your Back and Chest and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for high-intensity conditioning and metabolic training. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with proficient burpees and pull-ups seeking challenge. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Burpee Pull Up work?
Primary
Secondary
Stabilizers
Step-by-step: Burpee Pull Up
- 1
Stand under a pull-up bar within jumping reach distance.
- 2
Drop down and perform a standard burpee with push-up.
- 3
Explosively jump up and grab the pull-up bar.
- 4
Perform a full pull-up, chin clearing the bar.
- 5
Drop down from the bar and immediately repeat.
- 6
Maintain controlled form throughout all repetitions.
What are the best tips for the Burpee Pull Up?
Jump straight up to grab the bar efficiently.
Use kipping for conditioning or strict for strength.
Pace yourself as this exercise is highly demanding.
Ensure bar height allows safe jumping and dropping.
Mistakes to watch for on the Burpee Pull Up
Skipping the push-up portion of the burpee.
During any pressing movement like the Burpee Pull Up, this mistake reduces how effectively your Back can produce force. Focus on the muscle you're trying to work — if you can't feel your Back driving the movement, something is off.
Not completing full pull-up range of motion.
Cutting the range of motion short on the Burpee Pull Up means your Back never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Landing poorly after dropping from the bar.
During any pressing movement like the Burpee Pull Up, this mistake reduces how effectively your Back can produce force. Focus on the muscle you're trying to work — if you can't feel your Back driving the movement, something is off.
Going too fast and sacrificing proper form.
Rushing through the Burpee Pull Up reduces the time your Back spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Burpee Pull Up?
Advanced athletes with proficient burpees and pull-ups seeking challenge.
How to Program the Burpee Pull Up
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 6-10 reps. Rest 2 minutes between sets.
What are good alternatives to the Burpee Pull Up?
Burpee to Pull-Up
Burpee Box Jump
Man Maker
Other Variations
- Burpee Muscle-Up
- Chest-to-Bar Burpee Pull-Up
- Strict Burpee Pull-Up
- Kipping Burpee Pull-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Burpee Pull Up — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure pull-up bar is secure.
- Practice jumping to bar safely.
- Land softly to protect joints.