Commando Pull Up

The Commando Pull-Up, also known as the Mixed Grip Pull-Up or the Parallel Grip Pull-Up, is a challenging upper body exercise that targets the muscles of the back, arms, and shoulders. This exercise is a variation of the traditional pull-up and incorporates the use of both an overhand and underhand grip. To perform the Commando Pull-Up, you would typically start by grasping a pull-up bar with your palms facing towards you and your hands slightly wider than shoulder-width apart. One hand should be in an overhand grip (palms facing away from you) while the other hand is in an underhand grip (palms facing towards you). Once in position, engage your core, squeeze your shoulder blades together, and pull yourself up towards the bar. Focus on using your back muscles to initiate the movement, while also incorporating the muscles of your biceps, forearms, and shoulders. This exercise provides a unique challenge as it requires coordination and strength from both sides of your upper body. It helps to improve overall upper body strength, muscular endurance, and grip strength. Additionally, the Commando Pull-Up can be a great way to add variety to your workout routine and target different muscle groups compared to traditional pull-ups. As with any exercise, proper form and technique are crucial to maximize the benefits while minimizing the risk of injury. It is important to maintain control throughout the movement, avoid swinging or using momentum, and focus on a smooth and controlled ascent and descent. Incorporating the Commando Pull-Up into your fitness routine is a great way to challenge yourself and take your upper body strength to the next level. Remember to ensure that you are properly warmed up before attempting this exercise and listen to your body to avoid overexertion or strain.

Instructions

• Start by gripping the pull-up bar with your palms facing away from you, shoulder-width apart.
• Hang from the bar, fully extending your arms and keeping your body straight.
• Engage your core muscles and pull yourself up by driving your elbows towards the ground.
• As you reach the top of the movement, continue pulling yourself up until your chin is above the bar.
• Hold this position for a moment, squeezing your shoulder blades together.
• Slowly lower yourself back down to the starting position, fully extending your arms.
• Repeat for the desired number of repetitions.
• Remember to maintain proper form throughout the exercise.

Tips & Tricks

• Engage your core muscles throughout the entire exercise to maintain stability and control.
• Start with assisted variations of the commando pull-up, such as using resistance bands or a partner for support.
• Focus on proper hand positioning, with palms facing away from you and hands slightly wider than shoulder-width apart.
• Gradually increase the intensity of the exercise by reducing the amount of assistance used and eventually progressing to unassisted commando pull-ups.
• Incorporate scapular retraction exercises to strengthen the muscles of the upper back and improve your ability to perform the commando pull-up.
• Pay attention to your breathing, exhaling as you pull your body up and inhaling as you lower yourself down.
• Maintain a controlled and steady pace throughout the exercise, avoiding any swinging or jerking movements.
• Include variations of the commando pull-up, such as side-to-side variations or single-arm commando pull-ups, to challenge different muscle groups.
• Ensure proper recovery by allowing adequate rest between sets and prioritizing proper nutrition and hydration.
• Consult with a fitness professional to assess your form and technique, and to receive personalized advice and modifications based on your individual needs and goals.