How to Do The Burpee Pull Up Properly

If improving your overall body strength is at the top of your wish list, then the burpee pull up should be your new best friend.

This full-body exercise pretty much works every major muscle on your body by combining the motion patterns of the traditional burpee and the pull up.

Required equipment: Pull up bar

How to do it:

  • Stand upright under a pull bar and keep your feet shoulder-width apart.
  • While keeping your spine and neck neutral, bend your knees and hips then lower yourself toward the ground.
  • Put your hands on the ground slightly wider than shoulder-width apart.
  • Using your hands to stabilize your body, jump backward and get yourself in the push-up position.
  • With your body still properly aligned, jump back in toward your hands.
  • Bring your body into a squat position then begin moving upward by pushing explosively through the ground and lunging into the air to clutch onto the pull up bar using an overhand grip.
  • Immediately, begin your downward motion by pulling your elbows and shoulder blades down towards your body.
  • Squeeze your lats and your upper back until your shoulders reach the pull up bar.
  • Slowly and with control, lower your body to get back to the starting position.
  • Repeat as many times as you desire.


The burpee pull up primarily works your quads, shoulders, hamstrings, middle chest, gluteus maximus, lats and biceps.

Other muscles it works are the transverse abdominis and the upper abs.



The burpee pull up works the muscles in your posterior chain that are responsible for keeping your upper body aligned.

Having a better posture reduces the risk of suffering injury in your spine and lower back.


This exercise enhances your grip strength and makes it easier for you to perform other strength-training movements that need you to have strong grip such as weighted deadlifts and back squats.


Since it uses explosive power as you jump into the air, the burpee pull up increases your heart rate and enhances its ability to pump blood around your body.



How to do it:

  • Hold a dumbbell in each hand, then hold both arms out to your right and left.
  • Bend the elbows at 90 degrees, making sure your palms are facing your body. This is the starting position.
  • Raise the dumbbells as high as you can so that your arms are up in the air and the weights are directly above your head.
  • Slowly and with control, bring the dumbbells back down to your starting position. This is a complete rep.

To prevent injury while doing this exercise, make sure your shoulders are slightly pushed to the front and not pushed back to be at the same level with your chest.


This variation of the traditional push-up is a fantastic alternative bodyweight exercise that is just as effective as the burpee pull up.

In addition to strengthening your upper body muscles, it fires up your glutes and hamstrings to improve your lower body strength.

It also improves your body posture and pull-up strength so that you’ll have an easier time doing exercises that engage your pulling muscles.

How to do it:

  • Lie on your back on a flat surface with your feet firmly planted on the ground.
  • Place your hands by the sides of your head with your fingers pointing toward your hips.
  • From this position, lift your hips up using your arms.
  • When you get to the top position, pause for a few seconds.
  • Lower yourself till you get back to the starting position.


Also known as the inverted row, the bodyweight row is a bit like an upside-down push –up and is usually done using a horizontal bar that is close to the floor.

It commonly coupled with shoulder exercises by people who are looking to increase their pull-up count.

The bodyweight row requires you to use a pull-up bar but you can do it with anything you can pull yourself up with.

This can be a table, barbell, bike rack or any random bar with steady support onto which you can grab.

How to do it:

  • Set the pull up bar to about waist height, but feel free to go lower. The lower you set the bar, the more difficult this exercise will get because your biceps will not be engaged as much.
  • Lie on the floor directly under the bar, facing up.
  • Keep your feet shoulder-width apart and maintain a straight vertical line from your shoulder, through your hips and knees to your ankles.
  • Position your lower-chest area beneath the bar.
  • With your palms facing away from you, grab the bar with a grip that is a bit wider than shoulder-width apart.
  • Engage your glutes and abs to maintain that vertical line from your ankles to your shoulders.
  • Begin your upward motion by pushing your shoulder blades back then pull your entire body up until the bar comes into contact with your chest.
  • Slowly, push your body down in a controlled tempo.
  • Repeat as many times as you desire.



Using a grip that is too wide forces your elbows to stick out to the sides, which can compromise the position of your shoulders and put you at risk of injury.

For this movement, a shoulder-width grip should suffice. You can widen it slightly, but by no more than a few inches.


Rather than performing this movement with momentum, try to use more strength in slow and controlled motions.

Swinging your limbs or kicking can reduce its effectiveness.


Avoid putting too much focus on one side and ignoring the other. This can create asymmetry or imbalance in the target muscles.


The burpee pull up is a fantastic way to train multiple muscles on your body at the same time.

Aside from working different muscle groups in your body, it also improves your cardiovascular health, overall posture and balance.

It can be particularly beneficial to people who have mastered the traditional burpee and would like to add intensity without necessarily having to increase the number of reps.

Even if you are new to the burpee pull up, you can still reap its benefits as long as you use the correct form.

You can also read the amazing benefits of pull ups and chin ups

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