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Explosive pull-ups

5 sets of 3 pull-ups as fast and high as you can, 2-3 min rest.

Strength
Power
13 min
High intensity
Moderate injury risk
Pull up bar

How to do it

Hang from a bar with straight arms. Pull up as fast and hard as you can, aiming to get your chest to the bar, then lower under control. Once you're strong enough, let go for a moment at the top and catch the bar again. Do 3 reps per set, 5 sets, resting 2-3 minutes so every rep stays fast. End the set when a rep slows down.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Explosive pull-ups

0:00 / 12:15

Ready

12:15

5 rounds

5 sets of 3 pull-ups as fast and high as you can, 2-3 min rest.

5
rounds
2:00
rest
12:15
total

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Who it's for

Generating power from the arms, which matters on steep moves where the legs can't contribute much. Cheaper and safer than campusing for the same quality.

Common mistakes

  • Slow reps. Speed is the exercise. When a rep slows, the set is over.
  • Kipping. No swinging. The power comes from the pull.
  • Adding reps. Three per set. Five sets. That's it.
  • Letting go before you can catch. Add the release only once the fast pull is solid, and only over a floor you're happy landing on.

How to progress

Add a small amount of weight, or add the catch at the top. Longer sets turn this into strength endurance and lose the point of it.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Strength Stronger fingers and pulling, with weight you control.

  • Power Explosive moves, momentum and coordination.

  • Performance Peak for a trip or a comp: focus, reading problems, trying hard.