Commando Pull-Ups
Stand under the bar and grip it with both hands close together using a neutral or mixed grip, one in front of the other, so your body is sideways to the bar. Pull yourself up so your head rises alternately to one side of the bar, bringing your shoulder toward your hands. Lower under control and repeat pulling to the opposite side. Keep your core tight to limit swinging and engage the lats and biceps through each rep.
BACK · PULL
How it is executed
- Stand under the bar and grip it with both hands close together using a neutral or mixed grip, one in front of the other, so your body is sideways to the bar.
- Pull yourself up so your head rises alternately to one side of the bar, bringing your shoulder toward your hands.
- Lower under control and repeat pulling to the opposite side.
- Keep your core tight to limit swinging and engage the lats and biceps through each rep.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Pull-up bar
- Movement pattern
- Pull
- Difficulty
- Advanced
- What it is for
- StrengthHypertrophy
Put it to work in Kaizer
Glossary and calculators
PeriodizationPeriodization is organizing training into blocks with different goals and loads over time, so an athlete arrives at a given moment in the best possible state...MacrocycleA macrocycle is the long planning horizon, typically six months to a year, grouping every mesocycle that leads to a larger goal.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
