Assisted Commando Pull-up

The Assisted Commando Pull-up is a challenging exercise that targets your upper body muscles, particularly the back, shoulders, and arms. It is a variation of the traditional pull-up exercise, designed to help individuals who are still developing their upper body strength or struggling to perform unassisted pull-ups. To perform the Assisted Commando Pull-up, you will need a sturdy horizontal bar or pull-up station with a step or platform to assist you. Start by grasping the bar with an overhand grip, slightly wider than shoulder-width apart. Position yourself on the step or platform, allowing your body to hang freely. This will be your starting position. Next, contract your shoulder blades and engage your core muscles while pulling your body up towards the bar. Focus on using your back and arm muscles to initiate the movement while avoiding excessive swinging or kipping. As you ascend, aim to bring your chest as close to the bar as possible. To make this exercise easier, you can adjust the level of assistance by using a resistance band, which can be looped around the bar and placed under your knees or feet. This will reduce the amount of body weight you need to lift, allowing you to gradually build strength and progress towards unassisted pull-ups. Remember, proper form and technique are essential to maximize the benefits of this exercise and prevent injury. It is also important to listen to your body and start with a level of assistance that challenges you without compromising your form. As your strength improves, you can gradually reduce the assistance and work towards performing unassisted pull-ups. Incorporating the Assisted Commando Pull-up into your workout routine can help you develop a strong upper body, improve posture, and enhance overall muscle definition. So why wait? Give this challenging exercise a try today and watch your upper body strength soar to new heights!

Instructions

• Start by positioning yourself under a Smith machine bar or a barbell set at waist height.
• Position your hands slightly wider than shoulder-width apart on the bar, palms facing away from you.
• Extend your legs in front of you, keeping your feet flat on the ground.
• Engage your core and lift your body up by pulling your shoulder blades down and back, while bending your elbows and pulling them towards your ribcage.
• Continue to pull yourself up until your chest touches the bar, or as close as you can get.
• Pause for a moment at the top of the movement, squeezing your back muscles.
• Slowly lower yourself back down to the starting position, maintaining control throughout the movement.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Use proper form and technique to maximize muscle engagement and prevent injury.
• Gradually increase the resistance or assistance level used to challenge your muscles as you progress.
• Focus on engaging your back muscles while performing the movement to target the right muscles effectively.
• Control the movement throughout the entire range of motion to ensure maximum muscle activation.
• Incorporate variations such as wide grip or narrow grip to target different muscle groups within the back.
• Include other upper body exercises like rows, lat pulldowns, or chin-ups to further strengthen your back muscles.
• Prioritize nutrition and consume a well-balanced diet with adequate protein to support muscle growth and recovery.
• Ensure you are getting enough rest and recovery to allow your muscles to repair and grow stronger.
• Stay consistent with your training by setting specific goals and tracking your progress.
• Consult with a qualified fitness professional to ensure proper execution of the exercise and a personalized workout plan.