**Always consult your physician before starting any type of exercise program.**
This exercise is a series of well-known movements that when put together, add up to an action-packed, heart-pounding, fat-burning, strength building, cross-functional spectacular. It is a great burst of anaerobic conditioning that will work your legs, glutes, arms, lats. You can also use this exercise for interval training. click here for further information.
I cannot find this version of these movements fully referenced or named in any resource.
As far as I can tell, I am the founder of this version of the exercise and, as founder, I get to name it. So, here we go.
Action Figure Fitness Presents: Action Pull-Ups!
Each Action Pull-Up repetition is comprised of the following movements:
- A push-up
2. A power squat thrust
3. An explosive squat
4. A pull-up
I plan on recording a video demonstrating the exercise. Until then, you have this textual explanation.
Here is a quick run through of how to perform the exercise, I will break it down below:
- Position yourself under a pull-up bar
- Perform half of a squat thrust get down into a push-up position
- Perform a push-up
- When you reach the top of the movement, perform a squat thrust, landing on your feet, knees bent in the squat position
- Explode from the squat position, jumping up and grabbing the pull-up bar
- Perform a pull-up
- Lower yourself down from the pull-up and drop to the ground into the squat thrust starting position
- Repeat from #1
Movements should flow together smoothly. for more information, visit : http://vitals.lifehacker.com/the-differences-between-pull-ups-and-chin-ups-1789429705
Let’s break down each movement of the exercise.
Stand beneath a pull-up bar with your knees slightly bent, feet hip width apart.
Squat down until you are able to touch the floor. Place your hands flat on the floor on either side of your legs.
Kick both legs out behind you at the same time so that you are now in a push-up position, with your weight supported by your hands and toes. Extend your arms fully.
Perform one push-up by bending your elbows until your chest nearly touches the floor.
When your arms are fully extended again, pull your legs back up under your torso so that you are in a squat position—knees bent, feet hip width apart, toes pointing straight ahead or slightly out to the sides.
From this bent knee position, jump up with your arms extended toward the pull up bar.
Tip: Be careful not to hit the bar with your head.
Grab the bar with palms forward, hands about shoulder width apart.
Perform a pull up, raising your chin slightly above the bar.
Lower your body down, when your arms are extended, release the bar and drop to the ground
Tip: Be sure to land properly to avoid knee injuries
Land with your knees bending, allowing your knees to absorb the impact
Go to Step 1 and repeat
Action Pull-Ups are a seriously challenging exercise. 2 sets of 10 repetitions is a good goal to begin with. Your form will probably totally begin to fall apart by your 10th rep—your legs will burn and you’ll feel it in your abs, lats, and arms.
Good luck with Action Pull-Ups and let me know what you think!