Commando Pull-Up

oec:commando-pull-up

A bodyweight pull-up variation performed aligned beneath the bar with an offset mixed grip, pulling the head to alternate sides on each repetition.

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Also called: commando pull-ups, Commando Chin-Up, Offset Grip Pull-Up

How to do it

Stand directly beneath a pull-up bar, oriented parallel with the bar overhead.
Grasp the bar with one hand facing toward you and the other facing away, placed close together or touching along the length of the bar.
Hang at full arm extension with your core braced and legs straight or crossed at the ankles.

Depress your scapulae and pull your body upward while shifting your head slightly to one side of the bar.
Continue pulling until your shoulder touches or clears the level of the bar on that side.
Lower yourself under control back to a full dead hang.
Initiate the next repetition, pulling upward while shifting your head to the opposite side of the bar.

Exhale as you pull your torso upward; inhale as you lower back down under control.

Excessive torso rotation during the pull.: Brace your abdominals and obliques aggressively to keep the torso traveling vertically without spinning.
Kicking the legs or kipping.: Keep the lower body rigid and initiate each pull strictly from the back and arms.
Failing to switch head sides.: Ensure an equal count of reps to the left and right side of the bar to maintain balanced muscle development.

Ensure the pull-up bar is securely mounted and has sufficient overhead clearance on both sides.
Switch hand positions (front versus back hand) evenly between sets to balance grip and shoulder stresses.

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