Jumping Muscle-Up

Setup

Place a plyometric box directly beneath a pull-up bar. The height of the box should allow you to reach the bar comfortably with your hands without needing to hang fully.

Movement

1. Starting Position: Stand on the box and grip the pull-up bar with an overhand grip slightly wider than shoulder-width.

2. The Pull: Initiate an explosive pull-up motion, using your legs to jump off the box to generate momentum.

3. The Transition: As you pull the bar towards your upper chest, aggressively drive your elbows forward and over the bar to transition your body from a pulling position to a dipping position.

4. The Dip: Once your chest is above the bar, complete the movement by performing a standard bar dip, extending your arms to lock out, and pressing your body up until your torso is upright.

5. Return: Controlledly descend back to the starting position on the box, ensuring you maintain a stable grip throughout.