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Jumping pull-ups are a great, beginner-friendly variation to the standard pull up.
You can either perform the exercise to build up the strength required for regular pull ups, do it as a warm-up for your joints, or do it as a compound cardio movement.
Whatever way you decide to perform the jumping pull-up, you will achieve some of the benefits outlined in this post.
A key benefit is its reduced strain on joints, especially in the shoulders and elbows.
This makes this exercise an attractive option for people with joint problems looking to build upper body strength.
Here are 7 benefits of Jumping Pull Ups!
1. Jumping pull ups help you build explosiveness
Jumping pull ups help you build pull-up explosiveness, which is required for knowing how to do a proper pull up, and even learning the legendary muscle up.
When we pull ourselves explosively, the movement becomes more like a compound exercise. It engages muscles like your lats, biceps, core, and grips.
Pull up explosiveness translates to various aspects of life. Want to climb over a fence? BOOM, cleared! Want to learn parkour? Your skills start here.
The ability to jump and pull yourself up is a skill that may save your life someday.
2. It helps you build the strength required for pull ups
Most people who do jumping pull ups, usually do it because they can’t do a standard pull up. I know because jumping pull-ups were part of my routine when I started learning how to do a pull up.
It’s a great base that helps you build the foundation for more advanced pulls and for learning proper pull-up form.
If you want to optimize strength gains with this movement, here are a few tips:
- When you explode up, hold the position when you’re at the top and your elbows are at 90 degrees for as long as you can, then slowly decline.
- Do as many jumping pull-ups as you can for 3–4 sets.
Related: How to Go from 0 to 10 Pull Ups Quicker (How I did it)
3. Stretches your back for growth
Jumping pull ups also stretch and widen your back for those aiming for an aesthetic physique.
It isn’t nearly as effective as regular wide-grip pull-ups; however, noobs can see some gains in their lats after practicing jumping pull ups for some time.
If your goal is to build a stronger and wider back, relying on just jumping pull ups will only get you so far.
Your aim should be to build enough strength with the movement to ascend to standard pull ups.
Should you still do jumping pull ups after you’ve learned regular pull ups?
It’s not necessary; however, if your pull up numbers are small, doing some jumping pull ups right after will help you bring those numbers up.
Related: Are Muscle Ups Impressive or Just Gym Hype?
4. Boosts metabolism and cardiovascular health
This benefit is for those who do jumping pull ups as a cardio movement. The explosiveness of jumping pull ups engages large muscle groups, which increases heart rate, thereby promoting cardiovascular health and endurance.
Jumping pull ups are a combination of both strength training and cardio. It’s a compound exercise that hits multiple muscle groups, which can have a lasting impact on your metabolic rate.
Here’s how this benefit helps you in real life:
- Jumping pull ups done as cardio turn into a cardiovascular exercise that helps strengthen your heart.
- They give you an afterburn effect, which allows your body to continue burning calories after the workout.
- They’re a quick way to get in strength training and cardio if you’re short on time.
5. Improves your grip strength
During the upward phase of the jumping pull-up, your forearms play a big role in gripping and pulling your body towards the bar.
This constant engagement helps to strengthen the muscles responsible for maintaining your grip.
Also, as you hold onto the pull-up bar, there is an isometric contraction in your hands, fingers, and forearm muscles. This sustained contraction, even if you’re not pulling your full body weight, can enhance grip strength over time.
However, if you want to maximize grip strength gains, dead hangs, and negative pull ups are better exercises.
6. Beginner friendly
Jumping pull-ups are a beginner-friendly exercise that may help you build up the back strength, grip strength, and explosiveness needed to progress to other, more challenging exercises.
This exercise is open to everyone, and you may often see it in CrossFit and aerobics workout routines.
7. Reduced strain on joints
Jumping pull-ups are thought to be better for joints than traditional pull-ups because the act of jumping helps to lift the body, reducing overall load and impact on joints and making the exercise more joint-friendly.
This exercise is a great option if you have any joint problems and pains or if you’re new to pull ups and don’t want to put much load on your joints.
However, joint problems rarely occur due to pull ups unless you already have an existing problem.
