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ImpactadvancedLIFTMOR core liftHigh impact
Jumping Chin-Up with Drop Landing
The LIFTMOR impact movement: jump up to the bar, pull to a chin-up, then drop and land firmly. The drop landing delivers the brief, high-magnitude impact that signals bone to grow.
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How to dose it
- Sets
- 5
- Reps
- 5
- Intensity
- Maximal effort jump
- Rest
- 60–90 s
LIFTMOR impact dose — 2×/week.
Bone load
Spine
Hip
Wrist
Equipment
pullup bar
Set up
- 1Stand under a chin-up bar you can reach with a small jump.
Do this
- 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
This is the deliberate high-impact stimulus. It is appropriate for the Peak track only. NOT for anyone with a vertebral fracture history, acute pain, or who has not cleared impact readiness. Land tall to keep the spine neutral.
Progress or regress
Make it easier
Make it harder
This is the most advanced version.