Commando Pull-Ups: Form, Benefits, Programming, and Progression

How many commando pull ups?

Determining the optimal number of commando pull-ups depends on your fitness goals—whether for strength, hypertrophy, or endurance—and your current ability level, with proper form always taking precedence over raw quantity.

Understanding the Commando Pull-Up: A Unique Challenge

The commando pull-up is a dynamic, advanced variation of the traditional pull-up that demands significant upper body strength, core stability, and grip endurance. Unlike standard pull-ups where the body moves vertically in a single plane, the commando pull-up involves an alternating, diagonal movement pattern around the pull-up bar.

• What is it? In a commando pull-up, the athlete grips the bar with a mixed grip (one hand pronated, one supinated) or a double overhand grip with hands very close together, one slightly in front of the other. The body then pulls up, alternating which side of the head passes the bar, creating a diagonal path of motion. This challenges the stabilizing muscles more intensely and targets the lats, biceps, and forearms from unique angles.
• Muscles Engaged:
  • Primary Movers: Latissimus Dorsi, Biceps Brachii, Brachialis, Brachioradialis.
  • Synergists: Teres Major, Rhomboids, Trapezius (lower and middle fibers), Posterior Deltoid.
  • Stabilizers: Rotator Cuff muscles, Erector Spinae, Rectus Abdominis, Obliques.
• Key Benefits:
  • Enhanced Grip Strength: The close, often mixed grip significantly challenges the forearms and hand flexors.
  • Improved Core Stability: The diagonal pull requires greater activation of the core musculature to prevent excessive rotational movement.
  • Unilateral Strength Development: While both arms work, the alternating motion emphasizes unilateral pulling strength and stability, addressing potential imbalances.
  • Rotational Core Control: Develops anti-rotational strength, crucial for many athletic movements.
  • Progression for Advanced Pull-Ups: Serves as an excellent stepping stone towards one-arm pull-ups or more complex calisthenics.

Proper Form: The Foundation for "How Many"

Executing commando pull-ups with precise form is paramount to maximize benefits and minimize injury risk. Poor form will limit your ability to perform many repetitions effectively.

• Setup:
  • Bar Height: Choose a bar that allows you to hang with fully extended arms without touching the ground.
  • Grip: Position your hands very close together, one slightly in front of the other, directly under the bar. A mixed grip (one palm facing you, one away) is common, but a close double overhand grip is also viable. Ensure your thumbs are wrapped around the bar.
  • Starting Position: Hang with arms fully extended, shoulders packed (depressed and retracted), and core engaged. Your body should form a straight line from head to heels.
• Execution:
  1. Initiate the Pull: Begin by engaging your lats and pulling your shoulders down and back.
  2. Diagonal Ascent: Pull your body upwards and diagonally towards one side of the bar, aiming to get your chin over the bar on that side. Your chest should come into contact with the bar on your chosen side.
  3. Controlled Descent: Slowly lower your body back to the starting position with full arm extension, maintaining control throughout the movement.
  4. Alternate Sides: For the next repetition, pull your body upwards and diagonally towards the opposite side of the bar. Continue alternating sides for each rep.
• Common Mistakes to Avoid:
  • Kipping/Momentum: Using leg drive or excessive body swing reduces the muscular tension on the target muscles.
  • Incomplete Range of Motion: Not reaching full extension at the bottom or failing to get the chin fully over the bar at the top diminishes the exercise's effectiveness.
  • Shrugging Shoulders: Allowing your shoulders to elevate towards your ears at the top of the pull can place undue stress on the shoulder joint.
  • Lack of Core Engagement: A weak core will lead to excessive swinging and an inability to control the diagonal path.

Determining "How Many": Repetitions, Sets, and Programming

The "how many" for commando pull-ups is highly individualized and depends on your current strength level and training objectives.

• For Beginners/Introduction:
  • If you're new to commando pull-ups, focus on mastering 1-3 high-quality repetitions per set.
  • Aim for 3-4 sets with ample rest (2-3 minutes) between sets.
  • Prioritize perfect form over the number of reps. If you cannot maintain form, stop the set.
  • Regression: If 1-3 reps are too challenging, use assisted variations (resistance bands, spotter) or focus on eccentric (negative) commando pull-ups.
• For Strength and Hypertrophy (Muscle Growth):
  • Once you can perform 3-5 strict commando pull-ups, aim for 3-5 sets of 4-8 repetitions.
  • Rest periods should be 2-3 minutes to allow for sufficient recovery.
  • Consider adding external load (weighted vest, dip belt) once 8 strict reps become too easy, keeping reps in the 4-6 range.
• For Endurance:
  • For those focusing on muscular endurance, aim for 2-4 sets of 8-15+ repetitions.
  • Shorten rest periods to 60-90 seconds to increase metabolic demand.
  • Ensure form remains consistent even as fatigue sets in.
• Integrating into Your Routine:
  • Commando pull-ups are a demanding exercise, typically performed 1-2 times per week as part of an upper body or full-body strength routine.
  • Place them early in your workout after a thorough warm-up, when you are freshest, to ensure maximum effort and form quality.
  • Avoid performing them on consecutive days to allow adequate recovery for the involved muscle groups.

Progressing Your Commando Pull-Up Count

To increase the number of commando pull-ups you can perform, employ a systematic approach to progressive overload.

• Increasing Reps and Sets:
  • Volume Progression: Gradually add one rep to each set as you get stronger, or add an additional set once your current sets feel manageable.
  • Frequency: If recovery allows, consider adding a third training session per week focusing on lower intensity or assisted variations to build volume.
• Adding Resistance:
  • Once you comfortably exceed the target rep range for strength (e.g., 8+ strict reps), consider using a weighted vest or dip belt to increase the difficulty. This forces your muscles to work harder for fewer repetitions, building absolute strength.
• Improving Grip Strength:
  • Since commando pull-ups are highly grip-dependent, dedicate time to specific grip training. Exercises like dead hangs, farmer's carries, and plate pinches can directly translate to improved commando pull-up performance.
• Complementary Exercises:
  • Rows (Barbell, Dumbbell, Inverted): Strengthen the horizontal pulling muscles, which support vertical pulling.
  • Bicep Curls: Directly target the biceps, crucial for the pull phase.
  • Scapular Pulls/Depressions: Improve scapular control and shoulder stability, foundational for all pull-up variations.
  • Core Work (Planks, Hanging Leg Raises): Enhance the core stability required to prevent swinging and maintain proper body alignment.

Safety Considerations and When to Modify

While highly effective, commando pull-ups are an advanced movement. Listen to your body and make adjustments as needed.

• Shoulder Health: Individuals with pre-existing shoulder issues (e.g., impingement, rotator cuff tears) should approach this exercise with caution. The rotational component can exacerbate certain conditions. Ensure proper scapular retraction and depression to protect the glenohumeral joint.
• Grip Fatigue: Due to the intense grip demand, grip strength can often be the limiting factor before the lats or biceps fully fatigue. If your grip gives out, consider using chalk to improve friction or incorporate specific grip training on separate days.
• Alternatives and Regressions:
  • Assisted Commando Pull-Ups: Use a resistance band looped around the bar and under your feet, or a spotter to assist with the upward phase.
  • Eccentric Commando Pull-Ups: Focus solely on the lowering (negative) phase of the movement, taking 3-5 seconds to descend. This builds strength in the stretched position.
  • Close-Grip Pull-Ups/Chin-Ups: These variations still offer a strong bicep and lat stimulus with a slightly less demanding grip and no rotational component.

Conclusion

The commando pull-up is an exceptional exercise for developing comprehensive upper body pulling strength, grip endurance, and core stability. The "number" of repetitions you perform is secondary to maintaining impeccable form and aligning your training volume with your specific fitness goals. By understanding its biomechanics, practicing diligently, and progressively overloading your muscles, you can significantly increase your capacity for this challenging and rewarding movement, ultimately enhancing your overall functional strength and athleticism.