Actor Ranbir Kapoor’s mind-blowing hand clap pull-ups have created a buzz on social media. Essentially, a pull-up is a simple but powerful exercise where you grab a barbell overhead and pull yourself up until your chin releases it. This is a movement for building upper body strength, working the muscles of the back, shoulders and arms. But Ranbir’s explosive twist on this fitness staple takes it to a whole new level.
Should you try it too? Experts weigh in.
What are clap pull-ups?
“Hand clap pull-ups are a more advanced version of standard pull-ups,” says Piyush Chauhan, senior fitness expert. “They involve pulling yourself up so high that your hands leave the bar, allowing you to clap your hands in the air before catching again on the descent. This movement requires not only strength, but also exceptional hand-eye coordination.” The clapping motion introduces a plyometric element, making it more intense than regular pull-ups,” continues Chauhan.
Muscles target and benefit
“Clap pull-ups primarily engage the back muscles (lats), as well as the biceps, forearms and mid-back,” says Dr. Siddhant Bhargava. “The fast, explosive movement also uses your core to keep you stable during the slam and dip.” He adds: “They build upper body strength by engaging the lats, biceps and shoulders, as well as the chest, triceps and core. And this exercise is not only for the upper body. It helps improve coordination, endurance and grip strength.” As a type of plyometric training, it builds strength and helps your muscles work better together.
Can anyone try this move?
Experts warn that pull-ups with hand claps are not for everyone, especially beginners. “It’s a challenging exercise that requires a lot of strength, coordination and proper technique,” says Chauhan. “If it’s not done well, it can lead to serious injuries.”
Intermediate fitness enthusiasts should first focus on mastering basic pull-ups before moving on to advanced variations. Seeking the advice of a trainer is essential to ensure safety and proper form. Dr. Siddhant Bhargava adds, “For those new to plyometrics, hand clap pull-ups may be too intense and should only be performed under professional supervision.”
Combination exercises
A combination of hand clap pull-ups and additional exercises can boost your results. “You can combine these with pull-ups, pull-ups, or weighted pull-ups to increase upper body development,” suggests Chauhan. Basic exercises like hanging leg raises or planks can improve stability and control, making clapping safer and more effective. For an added challenge, mix them up with explosive moves like box jumps or burpees to further increase strength and coordination.
Safety tips for beginners
“Beginners should not attempt pull-ups without first mastering standard pull-ups,” cautions Chauhan. “This is a challenging exercise that requires strength, coordination and proper technique. Poor performance can lead to serious injury.’ Experts recommend warming up thoroughly, working out in safe conditions and consulting a specialist.
