Zirv Fitness
Strength exercise

Burpee (Pull-up)

How to do it

  1. Stand under the pull-up bar with feet shoulder-width apart, then drop into a squat and place both hands on the floor in front of you.
  2. Kick the feet back into a plank position, keeping the core braced and the body in a straight line.
  3. Drive the feet back in toward the hands and stand up explosively, extending through the quadriceps, glutes, and calves.
  4. Jump straight up and grip the pull-up bar with an overhand grip slightly wider than the shoulders.
  5. Pull your chin over the bar by engaging the lats and finishing with the biceps, then lower back to a full hang.
  6. Exhale through the jump and pull, and land softly on the balls of the feet before starting the next rep.

Muscles worked

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises

Related Lats exercises

Burpee (Muscle-up)Indoor Rowing1 Arm Half Kneeling Lat PulldownAssisted Pull-up MachineBand Pull-up (Assisted)Band Pulldown
Type
Strength
Equipment
Pull-Up Bar
Primary muscles
Latissimus Dorsi, Biceps, Quadriceps, Gluteus Maximus, Calves
Measured in
Reps and weight