Commando Pull Ups

Daniel Flefil

Workout Type:

Pull

Difficulty Level:

Advanced

Equipment needed:

Pull Up Bar

How To Do Commando Pull Ups

Commando Pull Ups are a challenging upper body exercise that targets the back, biceps, and shoulders. This exercise is performed on a pull-up bar and requires a strong grip and core stability. The movement involves pulling your body up while alternating your hand position, mimicking a commando-style movement.

via GIPHY

Step-by-Step Guide to Properly Execute Commando Pull Ups

Starting Position

Begin by grasping a pull-up bar with an overhand grip, hands shoulder-width apart. Engage your core and hang with your arms fully extended, allowing your body to hang straight down. Ensure your shoulders are pulled back and down to maintain proper posture.

Pull Up Phase

Initiate the movement by pulling your body upward towards the bar. Focus on engaging your back muscles and biceps. As you pull up, shift your body slightly to one side, bringing your chin above the bar. This shift mimics the commando movement.

Lowering Phase

Slowly lower your body back to the starting position, maintaining control throughout the descent. Ensure that you do not drop down quickly, as this can lead to injury. Keep your core engaged to stabilize your body.

Alternate Sides

As you reach the top of the pull-up, alternate your body shift to the opposite side for the next repetition. This will help to evenly work both sides of your body and maintain balance in your strength development.

Tips for Proper Form

Throughout the exercise, keep your movements smooth and controlled. Avoid swinging or using momentum to pull yourself up. Focus on engaging your muscles and maintaining a steady breathing pattern. If you struggle with the full movement, consider using a resistance band for assistance.

Commando Pull Ups Workout Plan for All Levels

Beginner: 3 sets of 3-5 reps, rest 1-2 minutes between sets, 2-3 times per week.
Intermediate: 4 sets of 6-8 reps, rest 1-2 minutes between sets, 3 times per week.
Advanced: 5 sets of 10-12 reps, rest 1-2 minutes between sets, 4 times per week.

What Are The Benefits Of Commando Pull Ups

Builds upper body strength, particularly in the back, biceps, and shoulders.
Improves grip strength, which is essential for various other exercises.
Enhances core stability and strength due to the engagement required during the movement.
Develops coordination and balance through the alternating body shift.
Prepares the body for more advanced pulling movements like and variations.

Common Mistakes to Avoid

Swinging your body: Keep movements controlled to avoid using momentum.
Not engaging the core: Ensure your core is tight to maintain stability.
Poor grip: Use a firm grip on the bar to maximize strength and control.
Neglecting to alternate sides: Ensure you shift your body to both sides for balanced strength development.

Follow these steps and tips to master Commando Pull Ups with proper form and efficiency.

FAQ About Commando Pull Ups

What muscles do commando pull ups work?

Commando pull-ups work several muscles in your upper body. They target your back muscles, especially the lats, which help you pull yourself up. They also engage your biceps in your arms, your shoulders, and your forearms. Additionally, your core muscles get a workout as they help stabilize your body during the movement.

How do you properly perform commando pull ups?

To do commando pull-ups, grip the bar with one hand in front of the other, palms facing each other. Your body should be sideways to the bar. Pull yourself up until your head is above the bar, aiming to touch your shoulder to the bar. Lower yourself back down with control. Switch hand positions for balance and work both sides equally.

Are commando pull ups harder than regular pull ups?

Yes, commando pull-ups are generally harder than regular pull-ups. In a commando pull-up, you grip the bar with one hand in front of the other, which requires more grip strength and balance. This position also engages your core and shoulders more intensely, making it a tougher variation compared to regular pull-ups.

What are some tips for improving your commando pull up technique?

Functional and Versatile

By mimicking real-world climbing motions, commando pull-ups improve functional strength, benefiting athletes and those training for obstacle courses.

To improve your commando pull-up technique, focus on grip and body alignment. Use an overhand grip with one hand and an underhand grip with the other. Keep your body straight and engage your core. Pull yourself up by driving your elbows down and back. Practice regularly and gradually increase reps. Ensure you warm up properly to avoid injury.