Burpee to Pull-Up for BJJ
The burpee to pull-up combines the ground-to-standing transition of a burpee with the pulling power of a pull-up. This combination trains the ability to go from ground to standing and immediately engage in upper body pulling, replicating the grappling scramble pattern. It is one of the most challenging bodyweight conditioning exercises.
✓ Step-by-Step Instructions
- 1 Stand under a pull-up bar.
- 2 Drop into a burpee by placing hands on the ground and kicking feet back.
- 3 Perform a push-up at the bottom.
- 4 Jump your feet forward and explode upward.
- 5 Grab the pull-up bar at the top of your jump.
- 6 Perform a pull-up.
- 7 Drop from the bar and immediately begin the next burpee.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Trains the ability to transition from ground work to standing and immediately engage in grip fighting. The pull-up component builds the same pulling strength needed for establishing grips after a scramble.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Not jumping high enough to reach the bar
- ⚠ Kipping the pull-up instead of strict
- ⚠ Dropping from too high and jarring joints
- ⚠ Losing form on burpees when fatigued
🔄 Variations
- → Burpee to chin-up
- → Burpee to muscle-up
- → Chest-to-bar burpee pull-up
- → Weighted vest burpee pull-up
Track Your Burpee to Pull-Up Progress
Log your conditioning sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Burpee to Pull-Up help my BJJ game? ▼
Trains the ability to transition from ground work to standing and immediately engage in grip fighting. The pull-up component builds the same pulling strength needed for establishing grips after a scramble.
What equipment do I need for the Burpee to Pull-Up? ▼
You will need: pull-up bar. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Burpee to Pull-Up? ▼
The Burpee to Pull-Up is rated 4 out of 5 in difficulty. This is an advanced exercise. Build up to it progressively and ensure you have the prerequisite strength and mobility. A proper warm-up is required before performing this exercise.