The clapping pull up, unique bodyweight exercises difficulty rating for one rep – 6 out of 10.
Average time taken to master, 2 months.
The clapping pull up is the thing to do if you want to improve your sporting performance, endurance and upper body strength. Although it is very similar to the standard exercise, the speed of movement needed to rise high above the bar, remove your hands, clap and then place your hands back to their original position develops amazing explosive power that is well worth obtaining.
This exercise requires you to do the complete opposite of what you would normally do for pull ups because unlike the standard version were you perform the exercise slow and under control the secret of this one is speed of movement. To gain the height necessary to clap in mid air your body needs to move extremely fast which also facilitates the building of the explosive power mentioned earlier. However, because of the nature of this exercise do not attempt it until you have already mastered the standard exercise and feel you possess the coordination and strength required to attempt it safely.
Before you begin always make sure you have warmed up properly and then assume the normal pull up position. From there you need to pull yourself up as fast as you can so that your chin rises well above the bar, quickly take your hands away, clap and then return them to their original position. Also keep in mind that because of the coordination required this is an exercise were practice makes perfect so do not be disappointed if it takes you a while to nail it.
Make sure you thrust your chest forward and lean back slightly as you start each rep so that your chin is away from the bar.
Try to practice this exercise on a bar that you can reach on your tip toes so that you do not have far to drop if you get it wrong.
Remember speed is the key, the faster you move the more chance of success you have.
Make sure there are no dangerous obstacles in your path incase you drop back to the ground.
Breathe in before the start of each rep and try to imagine you body being as light as possible.
Expel the air powerfully as you travel upwards (This will help to develop power similar to that displayed by martial artists when they perform breaking teckniques)