Burpee Pull-Up
A burpee finished by jumping to a pull-up bar and performing a pull-up. Adds a vertical pull for a demanding full-body conditioning move.
Primary muscles
- Lats (Latissimus Dorsi)
- Quadriceps
- Chest (Pectoralis Major)
- Cardiovascular System
Secondary muscles
- Biceps
- Glutes (Gluteus Maximus)
- Triceps
- Abs (Rectus Abdominis)
- Sets
- 3–5
- Reps
- 5–10
- Rest
- 60–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand facing a pull-up bar set slightly above your reach.
Perform a burpee: squat, kick back to plank, push-up, and return feet to hands.
Jump up and grab the bar with an overhand grip.
Pull until your chin clears the bar.
Lower with control and drop down softly to the floor, then repeat.
Breathing: Exhale on the push-up and on the pull; inhale on the way down.
Coaching tips
Control the drop
Pull chest to bar
Stay tight in the plank
Common mistakes
Dropping from the bar with straight, stiff legs
Swinging wildly on the bar
Losing plank position as fatigue builds
Safety notes
Make sure the bar is secure and clear of overhead obstacles.
Land with bent knees when releasing the bar.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.