Pull It Routine
All pulling: explosive pull-ups and varied grips.
By Jérémie NeubauerCalisthenics, CrossFit and strength training enthusiast for over 15 years
A pure pulling circuit that strings together explosive, clapping and typewriter pull-ups to build raw pulling power.
The circuit (4 rounds)
2 min between rounds, 30 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
How to do explosive pull ups
An explosive pull up is done as fast as possible on the way up, to bring the chest, or even the hips, to the bar. It builds the pulling power you need for the muscle-up and clap pull ups.
Execution
- Hang with straight arms, overhand grip slightly wider than your shoulders.
- Engage your shoulder blades, then pull as hard as you can, aiming your chest at the bar.
- Go as high as possible, body tight, no leg swing.
- Lower under control, then go again.
Common mistakes
- Using leg momentum (kipping): the power must come from the back and arms.
- Doing sets that are too long: past 5 to 6 reps, speed drops.
- Dropping to the bottom without control, which strains the elbows.
Progression
Strict pull ups (8 to 10 clean), chest-to-bar pull ups, explosive pull ups to the hips, clap pull ups, then the muscle-up. Keep sets short and rest fully to train speed.
Frequently asked questions
Do explosive pull ups help with the muscle-up?
Yes. The muscle-up requires getting your chest above the bar, and explosive pull ups build exactly that power.
How many explosive pull ups per set?
3 to 6 reps, with 1 to 2 minutes of rest. Stop the set as soon as the speed drops.
Recommended gear for this WOD
To train these exercises more comfortably and safely:
No bar yet? Our pull-up bar guide compares doorway, wall-mounted, free-standing and outdoor models.
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