PullBarBW
Explosive pull-up that transitions into a dip/support position above the bar. Combines maximal vertical pulling power with a fast pull-to-push transition; a hallmark advanced calisthenics and CrossFit skill.
Demo: Athlean-X
Sets
3
Reps
1-5
Rest
2:30
Contraindications
High wrist and shoulder strain risk during the transition; requires a strong strict pull-up and dip base before attempting.Setup
Hang from the bar with a false grip (wrists rolled over the top of the bar) if training the strict/no-kip version, or a standard grip with a small kip for the gym-standard version.
Execution
- 1Pull explosively, aiming the chest toward the bar rather than the chin
- 2Drive the elbows back hard to get the torso high enough for the transition
- 3Rotate the wrists over the bar quickly at the top of the pull (the 'transition')
- 4Press out to full support/lockout above the bar
Key cues
- Pull higher than a normal pull-up — chest to the bar, not chin
- False grip makes the transition dramatically easier
- Explode through the transition, don't muscle it slowly
- Finish in a strong straight-arm support
Common faults
- Attempting without sufficient pull-up power (recommend 8-10+ strict pull-ups and solid dip strength first)
- Skipping false-grip practice, making the transition far harder on the wrists
- Banging the ribs/chest on the bar during a rushed transition
- Failing to generate enough pulling height before attempting the transition
Tweaks
- Ring muscle-up (more shoulder-friendly transition than a fixed bar)
- Negative muscle-up practice (start from support, lower through the transition slowly)
- Banded muscle-up for beginners
Muscles
Primary: Latissimus Dorsi, Pectoralis Major, Triceps Brachii
Secondary: Biceps Brachii, Core, Forearms
Notes
Frequently programmed in CrossFit but also a standalone calisthenics strength milestone; the false-grip variant is dramatically easier than the kip-transition variant.
Sources
Attribution: Athlean-X / Jeff Cavaliere