Commando Pull-Ups: Guide, Benefits, Muscles Worked, and Proper Form

How to Commando Pull-Ups?

The commando pull-up is an advanced bodyweight exercise that challenges unilateral upper body strength, grip, and core stability by requiring an alternating diagonal pulling path, setting it apart from traditional pull-up variations.

What Are Commando Pull-Ups?

The commando pull-up, also known as a "typewriter" or "alternating grip" pull-up, is a highly effective variation that significantly increases the demand on the lats, biceps, and grip while engaging the core for stabilization. Unlike traditional pull-ups where both hands are either pronated (overhand) or supinated (underhand) and the body moves vertically, the commando pull-up involves gripping a pull-up bar with one hand facing forward (pronated) and the other facing backward (supinated), with the hands placed close together. During the ascent, the body pulls up diagonally, alternating which side of the chest touches the bar on each repetition.

Muscles Worked

Commando pull-ups engage a broad spectrum of upper body and core musculature, providing a comprehensive strength stimulus:

• Primary Movers:
  • Latissimus Dorsi (Lats): The large back muscles responsible for shoulder adduction, extension, and internal rotation, heavily recruited for the pulling motion.
  • Biceps Brachii: Essential for elbow flexion, contributing significantly to the pull.
  • Brachialis and Brachioradialis: Other elbow flexors that assist the biceps.
• Synergistic Muscles:
  • Rhomboids and Trapezius (Mid/Lower): Crucial for scapular retraction and depression, stabilizing the shoulder blades during the pull.
  • Posterior Deltoids: Assist in shoulder extension and stabilization.
  • Forearm Flexors and Grip Muscles: Intensively worked due to the unique grip and the need for strong hand-to-bar connection.
• Stabilizer Muscles:
  • Core Musculature (Rectus Abdominis, Obliques, Erector Spinae): Engaged isometrically to prevent excessive body rotation and maintain a stable torso throughout the movement.

Benefits of Commando Pull-Ups

Incorporating commando pull-ups into your training offers several distinct advantages:

• Enhanced Unilateral Strength: By emphasizing one side of the body more than the other during the pull, this exercise helps identify and correct muscular imbalances, building balanced strength.
• Superior Grip Strength: The alternating and close-hand grip places a high demand on forearm and hand muscles, leading to significant improvements in grip endurance and power.
• Increased Core Stability: The diagonal pulling path and asymmetrical grip force the core to work harder to prevent rotation and maintain body control.
• Functional Strength Development: The movement pattern translates well to real-world activities and sports requiring pulling and rotational stability.
• Progression Towards Advanced Skills: Mastering commando pull-ups is an excellent stepping stone for more advanced bodyweight movements like one-arm pull-ups.
• Novel Training Stimulus: Provides a fresh challenge for individuals who have plateaued with traditional pull-ups, promoting continued adaptation and growth.

Proper Form: Step-by-Step Guide

Executing commando pull-ups with proper form is crucial for maximizing benefits and preventing injury.

1. Setup:

   • Bar Selection: Use a straight pull-up bar. Avoid angled or multi-grip bars initially.
   • Hand Placement: Stand directly under the bar. Place one hand with a pronated (overhand) grip and the other with a supinated (underhand) grip, with your hands touching or very close together (e.g., thumb of one hand next to the pinky of the other).
   • Starting Position: Hang from the bar with arms fully extended, shoulders packed (slightly depressed and retracted, not shrugged up), and a slight bend in the knees if necessary to avoid touching the floor. Your body should be in a straight line from head to heels.

2. Execution (Concentric Phase):

   • Initiate the Pull: Begin by engaging your lats and pulling your shoulder blades down and back.
   • Diagonal Ascent: Pull your body upwards and diagonally towards one side of the bar. Your head should move towards one hand, aiming to touch your collarbone or upper chest to the bar on that side.
   • Maintain Control: Keep your body as rigid as possible, minimizing swinging or kipping. Your core should be actively braced throughout the movement.
   • Alternate Sides: On the next repetition, pull your body up to the opposite side, bringing your head towards the other hand. This alternating diagonal path is what defines the commando pull-up.

3. Descent (Eccentric Phase):

   • Controlled Lowering: Slowly and deliberately lower your body back down to the starting dead hang position. Do not simply drop.
   • Full Extension: Ensure your arms are fully extended at the bottom of each rep, allowing for a full stretch in the lats before initiating the next pull.

Common Mistakes to Avoid

• Excessive Swinging (Kipping): While some momentum may naturally occur, relying on a large swing to complete the rep reduces the muscular tension and effectiveness of the exercise. Focus on controlled, strength-based pulls.
• Incomplete Range of Motion: Not pulling high enough (e.g., not touching the bar with your chest/collarbone) or not fully extending at the bottom limits the muscle activation and overall benefit.
• Neglecting Scapular Retraction: Failing to pull your shoulder blades down and back at the start of the movement can put undue stress on the shoulder joint and reduce lat engagement.
• Improper Hand Placement: Hands too wide or too far apart from each other diminishes the unique unilateral and core-stabilizing challenge of the exercise.
• Lack of Core Engagement: Allowing the body to rotate excessively or arch the back can lead to inefficient movement and potential lower back strain.

Variations and Progressions

To make commando pull-ups easier or harder, consider these variations:

• Easier Variations:
  • Negative Commando Pull-Ups: Jump or step up to the top position and slowly lower yourself down, focusing on the eccentric phase.
  • Assisted Commando Pull-Ups (Band/Spotter): Use a resistance band looped around the bar and under your feet/knees, or have a spotter provide assistance at your feet.
  • Foot-Assisted Commando Pull-Ups: Perform the exercise with your feet on the ground or a low box, using your legs for minimal assistance.
• Harder Variations:
  • Weighted Commando Pull-Ups: Add external resistance using a weight vest or by holding a dumbbell between your feet.
  • L-Sit Commando Pull-Ups: Perform the exercise while holding your legs straight out in front of you, parallel to the floor, significantly increasing core demand.
  • Single-Arm Transition Pull-Ups: As you pull up to one side, briefly transition to a single-arm hold at the top before lowering.

Programming Considerations

Integrate commando pull-ups into your routine strategically:

• Placement: They can serve as a primary pulling exercise in an upper body or full-body workout, or as an accessory exercise after heavier compound lifts.
• Sets and Reps:
  • For Strength: Aim for 3-5 sets of 4-8 repetitions per side, focusing on perfect form and controlled movement.
  • For Muscular Endurance: Perform 2-4 sets of 8-12+ repetitions per side.
• Frequency: Depending on your overall training volume and recovery, 1-3 times per week is generally appropriate. Ensure adequate rest for your lats, biceps, and grip.
• Warm-up: Always perform a thorough warm-up including dynamic stretches for the shoulders, elbows, and wrists, as well as light sets of easier pulling exercises.

Who Should Do Commando Pull-Ups?

Commando pull-ups are best suited for individuals who:

• Have Mastered Traditional Pull-Ups: You should be able to perform at least 8-10 strict traditional pull-ups with good form before attempting commando pull-ups.
• Seek Advanced Bodyweight Challenges: For those looking to progress their upper body and grip strength beyond standard variations.
• Want to Address Muscular Imbalances: The unilateral nature helps in identifying and strengthening weaker sides.
• Are Athletes: Especially beneficial for sports requiring strong pulling mechanics, grip strength, and core stability (e.g., climbing, gymnastics, martial arts).

Safety and Precautions

While highly effective, commando pull-ups can place significant stress on the shoulders, elbows, and wrists. Observe the following precautions:

• Listen to Your Body: If you experience sharp pain in your shoulders, elbows, or wrists, stop the exercise immediately.
• Proper Warm-up: Never attempt this exercise without a comprehensive warm-up to prepare your joints and muscles.
• Progress Gradually: Do not rush into weighted or advanced variations. Master the basic form first.
• Avoid if Injured: If you have pre-existing shoulder impingement, rotator cuff issues, or elbow/wrist pain, consult with a healthcare professional or physical therapist before attempting commando pull-ups.
• Maintain Control: Always prioritize controlled movements over attempting too many repetitions or using excessive momentum.

Conclusion

The commando pull-up is an exceptional exercise for developing asymmetrical upper body strength, robust grip, and dynamic core stability. By understanding its unique mechanics, diligently practicing proper form, and integrating it wisely into your training regimen, you can unlock new levels of functional strength and body control. Remember to progress thoughtfully and prioritize safety to maximize the benefits of this challenging yet rewarding movement.