Jumping Straight Leg Tuck Chin Up on Smith Machine
Explosive jumping chin-up with a straight-leg tuck that builds upper-body power and core control using the Smith machine for assistance/guidance.
At a glance
| Muscles worked | Primary: lats & biceps. Secondary: core, hip flexors, forearms |
|---|---|
| Muscle group | Full Body |
| Difficulty | Advanced |
| Type | Plyometric · Pull |
| Sets & reps | 4 sets × 6-10 reps |
| Estimated calories burned | ~34 kcal |
How to do it
- Set the Smith bar at an appropriate height and grip it with an underhand or neutral grip.
- Jump and pull the chest toward the bar while tucking the straight legs.
- Lower under control and immediately prepare for the next rep.
- Keep the core braced throughout.
- Repeat for desired reps.
Equipment
- Smith Machine
Coaching tips
Benefits
Explosive jumping chin-up with a straight-leg tuck that builds upper-body power and core control using the Smith machine for assistance/guidance.
Common mistakes
Avoid excessive kipping or incomplete range of motion.
Make it harder
Reduce jump assistance or add a pause at the top.
Make it easier
Perform regular jumping pull-ups or use more leg drive.
Breathing
Exhale on the pull and tuck, inhale on the descent.
Build a workout with this exercise
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