The commando pull-up is an advanced variation that involves alternating grip positions during the movement. This dynamic exercise targets the back muscles from different angles while improving grip strength and shoulder stability.
Step by step guide:
- Hang from pull-up bar with mixed grip (one hand over, one under)
- Keep core tight and legs straight or slightly bent
- Pull yourself up explosively
- As you near the top, switch grip positions by rotating hands
- Touch chest to bar at the top
- Lower with control
- Switch grips again at bottom for next rep
- Maintain body control throughout movement
- Perform 6-8 repetitions for 3 sets
Tips
Practice regular pull-ups first. Focus on explosive power. Keep core engaged throughout. Coordinate grip switches with pull timing. Stay controlled during descent.
Benefits
Develops explosive upper body strength. Improves grip strength and forearm development. Enhances shoulder mobility and stability. Builds functional pulling power. Increases overall back development.
Prevention
Master standard pull-ups before attempting. Avoid if experiencing shoulder pain. Ensure proper warm-up. Use controlled movements. Don’t sacrifice form for speed.
