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Burpee Pull Ups: Take Your Upper Body Workout to the Next Level

Are you looking for a challenging exercise that can help you build upper body strength and improve your cardiovascular fitness? Look no further than Burpee Pull Ups! This full-body exercise is designed to target multiple muscle groups, including your chest, back, biceps, triceps, shoulders, core, and legs, while also providing a cardio challenge. Here at FitGAG, we’ve put together our comprehensive guide to help you master Burpee Pull Ups and achieve your fitness goals.

Table of Contents

Exercise Information

Looking to challenge yourself with a new and intense full-body exercise? Try the Burpee Pull-Up! This combination exercise incorporates the strength and endurance benefits of a Burpee with the upper body and core engagement of a Pull-Up. Let’s explore some general information about this exercise:

Level

The Burpee Pull-Up is an advanced-level exercise that requires a good amount of upper body and core strength, as well as coordination and explosiveness. It’s not recommended for beginners, as it involves a lot of movement and can be challenging to perform correctly.

Equipment

To perform the Burpee Pull-Up, you’ll need a pull-up bar or other sturdy horizontal surface that is appropriate for your fitness level. You may also want to use a mat or workout surface to cushion your hands and knees during the Burpee portion of the movement.

Type of Exercise

The Burpee Pull-Up is a compound movement that engages multiple muscle groups at once. It primarily targets the chest, shoulders, back, biceps, triceps, core, and legs.

Burpee Pull Up: Working Muscles

The burpee pull up is a challenging full-body exercise that targets multiple muscle groups including the chest, shoulders, back, biceps, triceps, core, glutes, and legs. This exercise combines the explosive movements of the burpee with the upper body strength and stability of the pull up to create a demanding workout that is effective for building overall strength and endurance. In this section, we will discuss the primary and secondary muscle groups that are involved during the burpee pull up exercise.

Primary Muscle Group: Back and Biceps

The primary muscle group targeted during the burpee pull up is the back and biceps. The back muscles, including the latissimus dorsi, trapezius, and rhomboids, are responsible for pulling the body up towards the bar during the pull up portion of the exercise. The biceps, located on the front of the upper arm, are responsible for flexing the elbow joint and are activated during the entire movement. During the burpee portion of the exercise, the back and biceps are engaged to support the dynamic movement of the body.

Secondary Muscle Group: Chest, Shoulders, Triceps, Core, Glutes, and Legs

In addition to the primary muscle groups, the burpee pull up also engages the chest, shoulders, triceps, core, glutes, and legs to a significant extent. The chest muscles, including the pectoralis major and minor, are responsible for horizontal adduction of the arm and are activated during the push up portion of the burpee. The shoulders, including the deltoids and rotator cuff muscles, are responsible for stabilizing the shoulder joint and maintaining proper alignment during the exercise. The triceps, located on the back of the upper arm, are responsible for extending the elbow joint and are activated during the push up and jump portions of the exercise. The core muscles, including the rectus abdominis, obliques, and transverse abdominis, are responsible for stabilizing the spine and maintaining proper posture during the exercise. The glutes, located in the buttocks, are responsible for hip extension and are activated during the jump portion of the exercise. The legs, including the quadriceps, hamstrings, and calves, are responsible for supporting the bodyweight during the entire movement and are heavily engaged during the squat and jump portions of the exercise.

By engaging both the primary and secondary muscle groups, the burpee pull up provides a comprehensive full-body workout that is effective for building overall strength and endurance. This exercise can be modified to suit different fitness levels by adjusting the height of the pull up bar or the pace of the movement.

In the next section, we will discuss the benefits of the burpee pull up exercise in more detail.

Benefits of Burpee Pull Up

Burpee pull up is a challenging exercise that combines the explosive power of the burpee with the upper body strength required for pull-ups. It targets several muscles in the body and provides a variety of benefits. Here are five benefits of incorporating burpee pull up into your fitness routine:

  • Burns Calories: Burpee pull up is a high-intensity exercise that can burn a significant amount of calories in a short period of time, making it an effective exercise for weight loss.
  • Builds Upper Body Strength: Burpee pull up targets your back, shoulders, biceps, and triceps, making it an effective exercise for building upper body strength.
  • Improves Cardiovascular Endurance: Burpee pull up requires a combination of strength and cardio, making it an effective exercise for improving cardiovascular endurance.
  • Enhances Explosive Power: Burpee pull up requires explosive power to jump up to the bar and perform the pull-up, which can help improve your overall explosive power.
  • Can Be Modified: Burpee pull up can be modified to increase or decrease the difficulty level. For example, you can perform them with a kipping pull-up to make them more challenging, or you can perform them with a band-assisted pull-up to make them easier.
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By incorporating burpee pull up into your fitness routine, you can enjoy these benefits and more. Whether you’re looking to burn calories, build upper body strength, improve cardiovascular endurance, enhance your explosive power, modify the exercise difficulty, or add variety to your workout routine, burpee pull up is a great choice.

Step By Step Instructions for Burpee Pull Up

The burpee pull up is a challenging full-body exercise that targets your upper body, core, and cardiovascular system while also improving your coordination and agility. Here’s how to perform the exercise correctly:

Starting Position

  • Stand under a pull-up bar.

Instructions

  1. Begin by lowering your body into a squat position, placing your hands on the ground in front of you.
  2. Kick your feet back, extending your legs fully and landing in a plank position.
  3. Perform a push up by bending your elbows and lowering your chest towards the ground.
  4. Push your body back up to the plank position, extending your arms fully.
  5. Jump your feet forward, landing under the pull-up bar.
  6. Jump up and grab the bar, using an overhand grip.
  7. Pull your body up towards the bar until your chin is above the bar.
  8. Lower your body down to the starting position, and release the bar.

Repeat the burpee pull-up for the desired number of reps or time, focusing on maintaining proper form and control throughout the exercise.

Burpee Pull Up – Proper Form and Technique

The burpee pull-up is a high-intensity, full-body exercise that combines the explosive power of a burpee with the upper body strength-building benefits of a pull-up. It targets your chest, shoulders, triceps, biceps, back, core, and legs. Proper form and technique are essential to perform this exercise safely and effectively.

Starting Position

  • Begin by standing in front of a pull-up bar with your feet shoulder-width apart.

Proper Form and Technique

  • Squat Down: Begin by squatting down and placing your hands on the ground in front of you.
  • Jump Back: Jump your feet back into a plank position, keeping your body straight and your hands under your shoulders.
  • Lower Your Body: Lower your body towards the ground, bending your elbows and keeping them close to your body.
  • Push Your Body Up: Push your body back up into a plank position, extending your arms fully.
  • Jump Your Feet Forward: Jump your feet forward towards the pull-up bar, keeping them shoulder-width apart.
  • Jump and Grab the Bar: Jump up and grab the pull-up bar with an overhand grip, keeping your hands shoulder-width apart.
  • Pull Yourself Up: Pull yourself up towards the bar, keeping your elbows close to your body and your chin above the bar.
  • Lower Yourself Down: Lower yourself back down to the starting position, keeping your body straight and your arms fully extended.
  • Jump Your Feet Back: Jump your feet back into a plank position.
  • Repeat the Exercise: Repeat the exercise for the desired number of reps.
  • Keep Your Body Straight: Keep your body straight throughout the exercise, avoiding any twisting or arching of your back.
  • Choose the Right Height: Choose a pull-up bar height that is appropriate for your fitness level and skill level.
  • Breathe: Remember to breathe throughout the exercise. Inhale deeply as you lower your body towards the ground, and exhale as you jump up and grab the pull-up bar.

By following these tips, you can perform the burpee pull-up with proper form and technique, effectively targeting multiple muscle groups while also improving your cardiovascular endurance and upper body strength. Remember to start slowly, focus on your form, and gradually increase the number of reps over time. This exercise is an effective way to challenge your bodyweight and improve your overall fitness level.

Frequency and Progression: How to Progress with Burpee Pull Ups for Optimal Upper Body and Cardiovascular Fitness

The Burpee Pull Up is a challenging exercise that combines two classic movements, the burpee and the pull-up. This exercise targets multiple muscle groups, including the back, arms, and core, making it a great full-body exercise. In this section, we will discuss how to properly progress with Burpee Pull Ups for optimal upper body and cardiovascular fitness.

Frequency

To effectively train your body with Burpee Pull Ups, it is recommended to perform this exercise 1-2 times per week. However, it is important to also incorporate other exercises that target the upper body and cardiovascular system, such as push-ups, rows, or cardio machines, to ensure overall fitness.

Progressive Overload

As with any exercise, it is important to progressively overload the body over time in order to see continued gains in strength and fitness. One way to progress with Burpee Pull Ups is to increase the number of reps or sets performed, or to increase the difficulty of the pull-up by adding weight or performing more advanced variations. You can also add resistance to the exercise by wearing a weighted vest or using resistance bands.

Periodization

To avoid plateaus in your training and continue seeing progress, it is important to vary the volume and intensity of your Burpee Pull Up workouts over time. One way to do this is through periodization, which involves breaking your training into different phases. For example, you could focus on higher reps and lower intensity for 4-6 weeks to improve endurance, then switch to lower reps and higher intensity for 4-6 weeks to improve power and strength.

Mix It Up

To avoid boredom and ensure you are hitting the body from different angles, it is important to mix up your exercises. In addition to the Burpee Pull Up, there are several variations that target different muscle groups, such as the Burpee Box Jump Pull Up or the Burpee Over Barbell Pull Up. You can also vary the position and angle of your exercises to target different areas of the body.

Track Your Progress

To ensure you are making progress and staying on track with your Burpee Pull Up workouts, it is important to track your progress. Keep a workout journal or use a fitness app to log the number of reps and sets performed for each exercise, as well as the difficulty level of the pull-up. This will help you identify areas where you need to improve and keep you motivated to continue pushing yourself.

Incorporating Burpee Pull Up exercises into your workout routine can be a great way to improve overall upper body and cardiovascular fitness. By following these tips for frequency, progressive overload, and periodization, you can ensure that you are effectively training your body and reaching your fitness goals.

Mistakes of Burpee Pull Up

The burpee pull-up is a high-intensity exercise that combines the strength-building benefits of a pull-up with the conditioning benefits of a burpee. However, performing this exercise with improper form can lead to discomfort or even injury. Here are five common mistakes to avoid when performing the burpee pull-up:

  • Not using the proper form: Not using the proper form during the burpee pull-up can reduce the effectiveness of the exercise and put excessive stress on your joints. Instead, focus on keeping your core engaged, your hips level, and your body in a straight line.
  • Not starting from the proper position: Not starting from the proper position can reduce the effectiveness of the exercise and increase the risk of injury. Instead, start in a standing position with your feet shoulder-width apart and your hands by your sides.
  • Not engaging your core: Not engaging your core during the burpee pull-up can reduce the effectiveness of the exercise and put excessive stress on your lower back. Instead, engage your core muscles throughout the movement to maintain proper posture and control.
  • Not landing softly: Not landing softly during the burpee pull-up can increase the risk of injury to your joints and lower body muscles. Instead, land softly on the balls of your feet and use your leg muscles to absorb the impact.
  • Not using proper hand placement: Improper hand placement during the pull-up portion of the burpee pull-up can lead to decreased strength and increased risk of injury. Make sure to grip the pull-up bar firmly with your palms facing away from your body and your hands slightly wider than shoulder-width apart.
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By avoiding these common mistakes, you can safely and effectively perform the burpee pull-up to challenge your muscles and improve your cardiovascular fitness. Remember to always listen to your body and stop the exercise if you experience any discomfort or pain.

Variations of the Burpee Pull-Up: Take Your Full-Body Workout to the Next Level

The burpee pull-up is an advanced exercise that targets your arms, chest, back, core, and legs. Here are some variations to take your full-body workout to the next level:

Burpee Pull-Up with Resistance Band

This variation adds an extra challenge to the burpee pull-up by requiring you to use a resistance band.

  • Loop the resistance band around the pull-up bar, step onto the other end of the band, and perform the burpee pull-up as you would normally.

Single-Leg Burpee Pull-Up

This variation requires you to perform the burpee pull-up on one leg, which increases the demand on your balance and stability.

  • Start in the standing position on one foot, perform a burpee by dropping down into a plank position and then jumping your feet towards your hands, and then perform a pull-up on the same leg.

Burpee Pull-Up with Knee Tuck

This variation targets your lower abs by adding a knee tuck to the burpee pull-up.

  • Perform the burpee pull-up as you would normally, but after performing the pull-up, bring your knee towards your chest before returning to the starting position.

Burpee Pull-Up with Box Jump

This variation adds an extra challenge to the burpee pull-up by requiring you to perform a box jump after the pull-up.

  • Perform the burpee pull-up as you would normally, but after performing the pull-up, perform a box jump onto a box or bench.

Burpee Pull-Up with Lateral Jump

This variation adds an explosive and cardio element to the burpee pull-up by requiring you to perform a lateral jump after the pull-up.

  • Perform the burpee pull-up as you would normally, but after performing the pull-up, jump laterally over the pull-up bar and back to the starting position.

Incorporating these variations into your full-body workouts can help to keep your routine fresh and challenging, while also targeting different areas of your body. As always, make sure to use proper form and technique to avoid injury.

Burpee Pull Up: 5 Alternatives to Improve Your Strength and Cardio

The burpee pull up is a challenging exercise that combines strength and cardio training. However, if you want to mix up your routine or target different areas of your body, there are plenty of alternatives that can be just as effective. In this section, we’ll explore five alternatives to the burpee pull up that you can try today.

Jumping Pull-ups

Jumping pull-ups are a great exercise that target your arms, back, and core.

  1. To perform jumping pull-ups, start with your feet shoulder-width apart and your arms extended above your head.
  2. Jump up, pulling your body up towards your hands, then lower back down to the starting position.
  3. Repeat for 3-5 sets of 8-10 reps.

Burpee Box Jumps

Burpee box jumps are a great exercise that target your legs, glutes, and cardio.

  1. To perform burpee box jumps, start in a standing position in front of a box or step.
  2. Lower your body down into a burpee, then jump up onto the box.
  3. Step back down and repeat for 3-5 sets of 8-10 reps.

Dumbbell Rows

Dumbbell rows are a great exercise that target your back, arms, and core.

  1. To perform dumbbell rows, hold a dumbbell in one hand and hinge at the hips.
  2. Pull the dumbbell up towards your chest, squeezing your shoulder blade at the top of the movement.
  3. Lower the dumbbell back down and repeat for 3-5 sets of 8-10 reps on each arm.

Lateral Bounds

Lateral bounds are a great exercise that target your legs, glutes, and core.

  1. To perform lateral bounds, start in a standing position with your feet together.
  2. Jump to the side, landing on one foot, then jump to the other side, landing on the other foot.
  3. Repeat for 3-5 sets of 10-15 reps.

TRX Rows

TRX rows are a great exercise that target your back, arms, and core.

  1. To perform TRX rows, hold onto the TRX handles and lean back with your body straight.
  2. Pull your body up towards the handles, squeezing your shoulder blades at the top of the movement.
  3. Lower your body back down and repeat for 3-5 sets of 8-10 reps.

Incorporating alternatives to the burpee pull up into your routine is a great way to improve your strength and cardio while also mixing up your workout. These five exercises target different areas of your body and can help you achieve your fitness goals. Give them a try and see how they work for you! Remember to always listen to your body and consult with a healthcare professional if you experience any pain or discomfort.

Burpee Pull-Up: Tips and Tricks for Building Upper Body Strength and Endurance

Burpee Pull-Up is a challenging exercise that combines the explosive power of burpees with the upper body workout of pull-ups. This exercise targets multiple muscle groups, including your back, biceps, triceps, shoulders, chest, and core, making it an excellent addition to your workout routine if you’re looking to build upper body strength and endurance. In this section, we’ll share some tips and tricks to help you perform Burpee Pull-Up correctly and get the most out of it.

  • Assume the Starting Position: Begin by standing in front of a pull-up bar, with your feet shoulder-width apart, and your arms by your sides.
  • Perform the Squat: Bend your knees and lower your body into a squat position, with your hands on the ground in front of you.
  • Perform the Push-Up: Kick your legs back into a push-up position, perform a push-up, and then return your legs to the squat position.
  • Perform the Pull-Up: Jump up to the pull-up bar, and perform a pull-up, bringing your chest up to the bar.
  • Lower Your Body: Lower your body back down to the starting position, and repeat the exercise for the desired number of reps.
  • Engage Your Core: To perform Burpee Pull-Up, you need to engage your core muscles. So, before you begin the exercise, take a deep breath, and brace your core muscles. This action stabilizes your torso and helps you maintain proper form during the exercise.
  • Use Proper Form: Use proper form when performing Burpee Pull-Up, which means keeping your back straight, and avoiding any sagging or arching of your lower back.
  • Choose the Right Pull-Up Bar Height: Choose a pull-up bar height that’s appropriate for your fitness level. If you’re a beginner, start with a lower bar and gradually increase the height as your upper body strength and endurance improve.
  • Don’t Overdo It: Burpee Pull-Up can be a challenging exercise, so don’t overdo it. Start with a few reps and gradually increase the number of reps and sets as your upper body strength and endurance improve.
  • Stretch Your Body: Stretching your body before and after Burpee Pull-Up can help prevent muscle strain and injury. Stretch your body by performing standing quad and hamstring stretches.
  • Stay Consistent: Consistency is the key to success with any exercise routine. Incorporate Burpee Pull-Up into your workout routine at least twice a week, and gradually increase the number of reps and sets as your upper body strength and endurance improve.
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Incorporating these tips and tricks into your Burpee Pull-Up routine can help you get the most out of this exercise and achieve better upper body strength and endurance. Remember to always maintain proper form, breathe properly, and listen to your body. With time and practice, you’ll be able to perform Burpee Pull-Up like a pro and achieve your fitness goals.

Incorporating Burpee Pull-Ups into Your Workout Routine for Maximum Effect

Burpee pull-ups are a challenging and effective exercise that combines the benefits of a traditional burpee with the added challenge of a pull-up. This exercise can help you build upper body strength, endurance, and power, making it a great addition to any workout routine. Here are some tips to help you incorporate burpee pull-ups into your workout routine for maximum effect:

  • Warm up before performing burpee pull-ups: It’s important to properly warm up before performing any exercise, especially one as intense as burpee pull-ups. Start with some light cardio and dynamic stretching to get your blood flowing and your muscles warmed up.
  • Set up for the exercise: Stand in front of a pull-up bar with your feet shoulder-width apart.
  • Perform a burpee: Begin by performing a traditional burpee by dropping into a squat position, placing your hands on the ground, jumping your feet back into a plank position, performing a push-up, and jumping your feet forward.
  • Perform a pull-up: As you jump forward, jump up and grab the pull-up bar, then perform a pull-up.
  • Lower yourself back down: Lower yourself back down from the pull-up bar and return to the starting position.
  • Control your breathing: Use proper breathing techniques while performing burpee pull-ups. Inhale as you drop into the squat position, exhale as you jump your feet back, and inhale as you perform the push-up. Exhale as you jump forward and again as you perform the pull-up.
  • Increase the intensity: As you get comfortable with burpee pull-ups, you can increase the intensity by increasing the number of pull-ups you perform or by performing the exercise for longer periods of time.
  • Incorporate other upper body exercises: To further improve your upper body strength and endurance, incorporate other exercises such as push-ups, chin-ups, or dips into your workout routine.
  • Be mindful of your form: It’s important to maintain proper form while performing burpee pull-ups. Keep your core engaged and your back straight throughout the exercise.
  • Don’t push yourself too hard: Burpee pull-ups can be a very intense exercise, so it’s important to listen to your body and not push yourself too hard, especially if you’re new to this exercise.

By incorporating these tips into your workout routine, you’ll be well on your way to maximizing the benefits of burpee pull-ups and achieving a stronger, leaner, and more powerful upper body.

Ultimate Workout Plan for Burpee Pull-Up

The burpee pull-up is a challenging exercise that combines the explosive power of a burpee with the upper body strength of a pull-up. It targets your back, shoulders, arms, and core while improving your cardiovascular endurance. Here’s a one-week workout plan to help you master the burpee pull-up.

Day 1: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Pull-ups: 3 sets x 10 reps
  • Bench Press: 3 sets x 10 reps
  • Burpee Pull-up: 3 sets x 10 reps
  • Dumbbell Shoulder Press: 3 sets x 10 reps
  • Tricep Dips: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 2: Rest Day

Day 3: Lower Body

  • Warm-up: 5-10 minutes of cardio
  • Barbell Squats: 3 sets x 10 reps
  • Deadlifts: 3 sets x 10 reps
  • Burpee Pull-up: 3 sets x 10 reps
  • Bulgarian Split Squats: 3 sets x 10 reps (each leg)
  • Calf Raises: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Day 4: Rest Day

Day 5: Full Body

  • Warm-up: 5-10 minutes of cardio
  • Squats: 3 sets x 10 reps
  • Push-ups: 3 sets x 10 reps
  • Burpee Pull-up: 3 sets x 10 reps
  • Pull-ups: 3 sets x 10 reps
  • Plank: 3 sets x 30 seconds
  • Cool-down: 5-10 minutes of stretching

Day 6: Rest Day

Day 7: Upper Body

  • Warm-up: 5-10 minutes of cardio
  • Pull-ups: 3 sets x 10 reps
  • Standing Dumbbell Shoulder Press: 3 sets x 10 reps
  • Burpee Pull-up: 3 sets x 10 reps
  • Inverted Rows: 3 sets x 10 reps
  • Tricep Dips: 3 sets x 12 reps
  • Cool-down: 5-10 minutes of stretching

Incorporating the burpee pull-up into your weekly workout routine can help you improve your explosive power, upper body strength, and cardiovascular endurance. Remember to maintain proper form and technique, and gradually increase the number of reps and sets as you progress. Happy burpee-ing and pulling up!

Conclusion

Burpee Pull Ups are undoubtedly a challenging exercise that requires proper form and technique to avoid injury and maximize results. However, the benefits of this full-body exercise are significant, from building upper body strength to improving overall cardiovascular fitness and endurance. By incorporating the burpee movement with a pull-up, you can target multiple muscle groups at once and add an extra cardio challenge to your workout. So, if you’re looking to take your upper body workout to the next level and challenge yourself with a new exercise, give Burpee Pull Ups a try and see the results for yourself. Thanks for reading, and keep fit with FitGAG!

Author

  • Timothy P. Carnes

    Timothy P. Carnes is a certified personal trainer with a Bachelor's degree in Exercise Science from the University of Florida. With over 8 years of experience in the fitness industry, Timothy is an expert in strength and conditioning, body composition, and overall health and wellness. He also holds certifications in strength and conditioning through the National Strength and Conditioning Association (NSCA) and corrective exercise through the National Academy of Sports Medicine (NASM). As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including strength training, body composition, and overall health and wellness tips. Timothy believes that consistency and discipline are the keys to achieving fitness goals, and he strives to inspire his readers to prioritize their fitness and wellness journey. Through his articles, Timothy aims to empower his readers to take control of their health, enhance their performance, and live their best lives.

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