Jumping Chin-Up with Drop Landing
A jumping chin-up with a drop landing was the impact movement used in closely supervised LIFTMOR training. Its inclusion in that study does not establish that impact is appropriate for an individual app user.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- Clinician-directed
- Reps
- Clinician-directed
- Intensity
- Clinician-directed impact
- Rest
- Clinician-directed
The LIFTMOR trial included this movement under close supervision (doi:10.1002/jbmr.3284). Its resistance prescription is not an individual impact dose. Your clinician determines whether to include impact, and any preparation, dose and landing instructions.
Bone load
Equipment
Written exercise guide
Jumping Chin-Up with Drop Landing
Set up
- Stand under a chin-up bar you can reach with a small jump.
Movement cues
- Jump and pull up to the bar
- Drop down and land on flat feet, absorbing softly
- Land tall — don't fold forward at the spine
Avoid this
- Landing with locked knees
- Collapsing the chest forward on landing
Safety
Do not start this high-impact movement from a library example or track label. A qualified clinician must decide whether it is appropriate and directly supervise any practice. Current pain or fracture concerns need individual review.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.