View this exercise on Fitain
Plyo Pull Up
- Pull Up Bar
- Upper Back
1) Start with the feet shoulder-width apart under the bar.
2) Grab the bar - palms away (overhand grip).
3) Fully extend your arms and you should be in the dead hang position.
1) With enough power, pull yourself up - you need enough force to bring your chest past the bar.
2) When you reach the top, quickly take your hands of the bar. On the way down catch the bar again.
Note: This is an advanced move to be done in one movement.