Pull up bars are one of the best pieces of workout equipment. Although seriously old school, pull up bars are an efficient piece of equipment that allow you to work hard and gain great results in a short amount of time. However, despite their quality, many people don’t know what to do with a pull up bar. Burpee pull ups with knee raises are one example of a hardcore pull up bar exercise that you can try! As pull up bar exercises go, burpee pull ups are a fairly advanced exercise- but that doesn’t mean you shouldn’t try them because they are a great way of building strength and getting your heart pumping.
Burpee Pull Up with Knee Raise
- To start, stand in front of a pull up bar
- Drop down into a squat position and place your hands on the floor
- Kick your feet back into a push up position
- Do a push up
- Jump your feet back to the squat position
- From here, jump up into the air with your arms raised – grabbing the pull up bar at the top
- Do one pull up
- Then, do 3 hanging knee raises
- Drop down to the ground, and repeat!
How to Adjust This Exercise
The higher the pull up bar you’re using, the harder these are as the higher you will have to jump to reach the bar for your pull up- forcing you to jump high and push yourself! Ideally, the pull up bar should be high enough that your feet are off the ground at all times. Additionally, by adding in the hanging knee raises to this already tough exercise you will be able to work on strengthening your core, which will help to prepare you for more difficult exercises like v-sits. If you need to lower the intensity then use a lower bar, and skip the knee raises!
It’s hard think of a more demanding bodyweight exercise than the burpee as it requires a squat, a jump, a push-up, another jump, a squat, and yet another explosive jump. In order to get maximum gains from this exercise you should: breathe throughout, aim to achieve your full range of motion with every rep and ensure that you do not arch your back.
For the pull up part you should: aim to maintain your grip throughout the exercise, and try and tighten your abs and thighs together to increase stability, force your abs and lats to work together, and allow you to focus more effort on pulling your body up.
When doing the hanging knee raise you should: aim to have your hands about shoulder-width apart. To ensure you get the best results and prevent injury, pull your shoulders back and down, whilst tightening the rest of your body into a straight line. Then, keeping your legs together; tuck your knees towards your chest and squeeze your knees in. Maintain control as you lower your legs back down into a straight line.