The Clap Pull Up

How to do the exercise

The Clap Pull Up is a powerful bodyweight exercise to build explosive strength, improve pulling speed, and develop strong grip control. Here’s how to perform the Clap Pull Up correctly:

1. Starting Position

Grab the Pull Up Bar with a shoulder-width grip and hang with arms fully extended. Engage your core, keep your shoulders active, and maintain a tight body position. This is your starting point.

2. Explosive Pull

Pull yourself up as fast and powerfully as possible, aiming to generate enough force to move beyond the bar height. Focus on speed and explosive pulling power, not just on strict control.

3. Clap at the Top

At the top of the pull, release the bar briefly, clap your hands in front of your chest, and quickly grab the bar again. 

4. Controlled Descent

After catching the bar, lower yourself in a controlled manner back to the starting position. Reset your core tension and prepare for the next rep.

Recommended Equipment for Clap Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Clap Pull Up is ideal for developing explosive pulling power and upper body control:

• Improves explosive strength and speed in pull ups

• Trains fast-twitch muscle fibers for athletic performance

• Enhances grip security and hand-eye coordination

• Prepares you for advanced calisthenics skills like Muscle Ups

This makes it an advanced progression exercise for athletes aiming to combine power, coordination, and control in their pull training.

Main muscles used

The Clap Pull Up mainly targets:

• Latissimus dorsi (back)

• Biceps

• Forearms & Grip muscles

• Core muscles (for stabilization and re-gripping control)

By practicing explosive pull ups, you activate both strength and speed capacities, which improve overall athleticism and calisthenics performance.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Clap Pull Up include:

• Poor explosive pull: Without enough speed, you won’t have time to clap and re-grip safely.

• Letting go too early: Release only at the peak to avoid falling short of the bar.

• Weak grip control: Failing to re-grip firmly increases risk of slipping – always focus on hand placement.

• Neglecting core tension: A loose core leads to uncontrolled swinging and reduced power.

• Lack of focus: Always keep your eyes on the bar to maintain alignment and re-grip accuracy.

Progress step by step: start with explosive pull ups, then move toward assisted clap pull ups before attempting the full movement.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!