Exercise Library
UPPER BODY & ARM SWINGintermediate
Weighted Pull Up
Pull-ups with added weight around the waist. Upper-body pulling relates to arm-swing power and whole-body stiffness — a strong back and arms produce a more forceful swing, adding jump height. The full-body stiffness of pull-ups also transfers to airborne posture control.
Lats, biceps, forearms, core3-4 sets × 5-8 reps
Coaching cues
- 1.Full range — chin over the bar, arms fully extended
- 2.Pull the bar to your chest, not your chin
- 3.Core braced to prevent swinging
Detailed training method
[Steps]1. Hang extra weight from the waist→2. Full-range pull-up→3. Chin over the bar→4. Lower under control until arms are straight→5. Core braced, no swinging
[Common Errors]✗ Half reps→full range doubles the effect ✗ Body swings→control the tempo ✗ Arms only→lats lead
[Progressions]Bodyweight→band-assisted→+5kg→10kg→20kg+→explosive pull-up→clapping pull-up
[Jump-Specific]A strong back and arms = a more powerful arm swing (10-15% of jump height); the full-body stiffness of pull-ups transfers to airborne posture
Related calculators
Related exercises
Medicine Ball Overhead Throw
Mimics the jump arm-swing pattern — overhead med-ball throws train upper-body power and whole-body coordination; the upward arm action matches the jump swing exactly
Push Press
Identical to the jump force chain — the push press trains the lower→core→upper explosive transfer and the end-range power of the arm swing
Band Pull-Apart
The best pre-training shoulder activation — a strong upper back and cuff directly improve arm-swing power and add jump height