Tutorial: Burpee pull up

How does fitness evolve?

Learn how to perform a Burpee pull Up the EVO way.

WHAT

The burpee pull up is a super functional exercise that targets the quads.
This exercise uses your own weight, a bar and strips to hold it.
It’s not an easy exercise. You must have previous exercises experience and be at least in an intermediate level of physical fitness.

HOW

Stand under the bar with the legs shoulder-width apart.
With a small jump, grab the bar and pull your weigh until the bar reaches, at least, your chin (you can pull until it reaches your chest)
Try to maintain your trunk straight while you pull.
When you’re near the bar, slow the movement extending your arms and maintaining your spine straight until your feet touch the floor
Form the moment you touch the floor, keep bending your knees until your hands touch the floor.
With the hands stabilized, jump and extend your body, performing a horizontal plank.
Push your knees against your chest and move to a vertical squat position
Reach the bar again

WHY

It increases functional strength and a full body activation
Back muscles are usually weak because currently we spend a lot of our time seated.
It helps activate the core and spine muscles and to reprogram your sense of good posture
While you’re performing it, your posture will improve. It will also promote coordination and strength between arms and trunk
Burpees promote agility, stability and full body activation too.
Performing burpees triggers a powerful muscular response and burns more calories.
Merging both exercises creates a high intense super exercise that activates almost your whole body.