Motion demo
Skill Focus

Explosive Pull-Up

The coach.bluee signature pop — every rep engineered for the transition.

Sets

4

Reps

6

Rest

2:30

RPE

8.5

Targets

LatsBicepsGripCore

Coach cues

bluee method
  1. 01

    Depress and retract scapula before the first millimeter of motion.

  2. 02

    Drive elbows down and back — imagine snapping the bar in half.

  3. 03

    Peak height: chest to bar. Nothing less counts.

Do not do this

Kipping to steal reps instead of building CNS drive.

Losing the hollow position at the top — core dumps forward.

Progression ladder

lvl 4 / 6
  • 01Dead Hang 30s
  • 02Scapular Pull-Ups x10
  • 03Strict Pull-Up x5
  • 04Explosive Chest-to-Bar
  • 05Weighted +10kg x5
  • 06Muscle-Up

Fuel this movement

Grilled Chicken + Jasmine Rice

Paired meal

Grilled Chicken + Jasmine Rice

480

kcal

"Fast-digesting protein and moderate carbs replenish grip and CNS output without spilling into a surplus."

P

48g

C

55g

F

8g

Next: Weighted Dips →