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Burpee Pull-Up

Plyometrics / Cardiovascular / Calisthenics / Total Body / Intermediate
  • Quads
  • Chest
  • Traps
  • Shoulders
  • Biceps
  • Forearms
  • Abs
  • Calves
  • Triceps
  • Middle Back
  • Lower Back
  • Glutes
  • Hamstrings
  • Hip Flexors
  • Outer Thighs
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  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
  • Equipment
  • Details

How to do the Burpee Pull-Up - Learn Proper Burpee Pull-Up Form

  1. Step 1: Stand tall with feet hip-width apart and arms at your sides.
  2. Step 2: Bend knees and lower hips down while placing your hands to outside of your toes.
  3. Step 3: Kick legs back until they are straight to transfer weight onto your arms. You should be in a push-up position.
  4. Step 4: Reverse movement back to standing position and jump straight into a pull-up using an alternate hand grip or hook grip. Repeat.

Burpee Pull-Up Variations and Burpee Pull-Up Alternatives

  1. Variation 1: Perform a standard burpee.
  2. Variation 2: Try different grips while pulling up (hook grip recommended)
  3. Variation 3: Perform exercise wearing a weighted vest for increased resistance.

Burpee Pull-Up Tips

  1. Tip 1: When transitioning to the pull-up, jump straight into the pull-up without pausing before performing the pull up.
  2. Tip 2: Do not let hips sag down while in the push-up position.
  3. Tip 3: Complete each rep as quickly as possible in good form

Burpee Pull-Up Records and Burpee Pull-Up Statistics from Site Users

Burpee Pull-Up - Similar Exercises

ExercisePrimary MuscleDifficulty
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Default QuadsIntermediate
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Burpee Pull Up Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest blue Traps blue Shoulders blue Biceps blue Forearms blue Abs blue Calves blue Triceps blue Middleback blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Outerthighs blue Quads orange

Burpee Pull Up Equipment

Burpee Pull Up Training Details

The burpee pull-up is a plyometrics, cardiovascular, calisthenics, and total body exercise that primarily targets the quads and to a lesser degree also targets the chest, traps, shoulders, biceps, forearms, abs, calves, triceps, middle back, lower back, glutes, hamstrings, hip flexors, and outer thighs.

The only burpee pull-up equipment that you really need is the following: chin-up bar. There are however many different burpee pull-up variations that you can try out that may require different types of burpee pull-up equipment or maye even require no equipment at all.

Learning proper burpee pull-up form is easy with the step by step burpee pull-up instructions, burpee pull-up tips, and the instructional burpee pull-up technique video on this page. The burpee pull-up is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the burpee pull-up video, learn how to do the burpee pull-up, and then be sure and browse through the burpee pull-up workouts on our workout plans page!

Burpee Pull Up Sports

Burpee Pull Up Force Type: N/A
Burpee Pull Up Mechanics Type: Compound
Burpee Pull Up Other Names: gi jane pull up, gi jane pull-up, Pull-Up, pull up, gi jane, burpee, advanced burpee

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