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    Jump, Pull Up (Thumbs Out, Mid Grip): Combo


    Exercise Name: Jump, Pull Up (Thumbs Out, Mid Grip): Combo


    no photo
    no photo


    Primary Muscles:
    4+ MUSCLE GROUPS
    BICEPS
    CALVES
    CARDIO BURST
    GLUTEALS
    GRIP
    HAMSTRINGS
    LEGS (ACCESSORY, ALL)
    LEGS-OVERALL
    QUADS
    UPPER BACK

    Technical Difficulty:
    3 ALARM FIRE: ADVANCED INTENSITY

    Equipment:
    SQUAT RACK

    Training Benefit:
    CARDIO BURST
    POWER/SPEED


    Starting Position: Stand underneath the front of a squat rack. Hold each hand at the sides of the body. Stand upright with both feet shoulder width apart. Contract/brace the abdominals as if receiving a punch to the midsection and hold.

    Progress
    : Sit back and squat. Jump up off of the ground as high as possible and grasp the bar (mid grip/shoulder width grip) at the front of the rack with the thumbs facing out. Utilize the momentum of the jump and pull up, pulling the elbows back and down, squeezing the shoulder blades at the end range. Continue upward until the chest touches the bar. Return to the starting position and repeat at a quick pace. After the set, repeat on the other side.

    Tips
    : High Level, Knee, Shoulder Precautions.

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    This exercise has been viewed 433 times.

     

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