The Explosive Pull Up

How to do the exercise

The Explosive Pull Up is an advanced progression to develop maximum pulling power, grip strength, and body control. Unlike the classic Pull Up, the goal is not only to get your chin above the bar, but to bring your chest close to the bar explosively. Here’s how to perform the Explosive Pull Up correctly:

1. Starting Position

Hang from the bar with a shoulder-width grip, arms fully extended, and core engaged. Keep your shoulders slightly retracted and maintain a straight body line. This is your setup for a powerful pull.

2. Explosive Pull

Activate your back muscles and pull as hard and fast as possible. Aim to move your upper body explosively so that your chest approaches the bar. Drive your elbows down and back, keeping your movement controlled yet powerful.

3. Peak Position

Instead of stopping at chin height, continue pulling until your chest is close to the bar. Focus on speed and control, without losing tension in your core. This high pull builds the foundation for advanced skills like the Muscle Up.

4. Lowering Phase

Lower yourself back down in a controlled manner to avoid unnecessary strain. Fully extend your arms at the bottom while keeping core tight, then reset for the next rep.

Recommended Equipment for Explosive 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 Explosive Pull Up is ideal for developing strength, speed, and body control:

• Trains explosive pulling power for advanced skills like the Muscle Up

• Strengthens grip, forearms, and back muscles under dynamic tension

• Improves fast-twitch muscle fiber recruitment and upper body coordination

• Builds a stronger foundation for athletic performance in calisthenics and other sports

This makes it a powerful exercise for athletes seeking more explosiveness, as well as a skill-builder for progressing beyond standard pull ups.

Main muscles used

The Explosive Pull Up mainly targets:

• Latissimus dorsi (Lats)

• Biceps

• Forearms & grip muscles

• Core muscles (for stabilization)

• Upper back & traps

By pulling explosively, you challenge both strength and speed, ensuring balanced development and improved athletic performance.

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

Mistakes to avoid

Common mistakes when performing the Explosive Pull Up include:

• Lack of control: Pulling without engaging your core leads to swinging and poor form.

• Stopping too low: Only reaching chin height instead of aiming for the chest reduces effectiveness.

• Incorrect grip: A grip too wide or too narrow can reduce explosiveness and strain the joints.

• Neglecting the lowering phase: Dropping down too fast increases injury risk - always control the descent.

• Overtraining explosiveness: Perform quality reps instead of rushing high-volume sets to avoid burnout.

Progress by gradually increasing pull height, practicing controlled explosiveness, and combining the exercise with strength-focused pull up variations.

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:

Please read our legal disclaimer before starting your workout.

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!