Jumping Chin Up

What is Jumping Chin Up?

A Jumping Chin Up is an easy pull exercise where you jump to grab a bar with palms facing you and use momentum to pull your chin above the bar. It primarily targets the latissimus, shoulders, forearms and core while building pulling strength and eccentric control.

---

How to Do Jumping Chin Up

1. Set up: Stand beneath a pull-up bar or on a box so your hands reach comfortably; use a slightly wider-than-shoulder grip with palms facing your torso.
2. Engage core: Brace your core, retract shoulder blades slightly and keep a neutral spine before initiating the jump to protect shoulders and lower back.
3. Explosive jump: Drive through your legs to jump, grab the bar firmly, and use upward momentum to assist bringing your chin above the bar while exhaling.
4. Controlled descent: Lower yourself slowly for 3–5 seconds, keeping lats engaged, shoulders down and elbows tracking to build eccentric strength and control.
5. Reset and repeat: Release the bar at full arm extension, land softly or step down, reset your stance and breathing, then repeat for the prescribed reps.

---

Muscle Groups

Core, Shoulders, Forearm, Latissimus

---

Description

Standing under a bar, or on a box if necessary, jump up, grabbing the bar with palms facing your torso and a slightly wider than shoulder-width grip. Using the momentum from your jump, pull yourself upwards until your chin is above the bar.

Slowly lower yourself, keeping a tight core and focus on the lats. Allow your arms to slowly extend as you inch closer to the ground. Aim for 3 to 5 seconds until your arms are fully extended.

Upon reaching full extension, let go of the bar and return to the ground.

Repeat for the required amount of repetitions.

---

Movement Group

Pull

---

Required Equipment

Pull-Up Bar

---

Progressions and Regressions

None

---

Frequently Asked Questions