How to Do a Commando Pull-Up

When doing body weight exercises such as pull-ups, the thing that counts most is diversity. Changing up your grip is one of the best ways to vary the pull-up so you hit new muscles every time. The commando pull-up is an alternative to the traditional overhand or underhand pull-up. By putting focus on the chest in addition to the arms and lats, commandos will help you step up your workout.

Difficulty: Challenging

Instructions

1. Warm up and stretch. The commando pull-up is an intense exercise that hits muscles in ways that they are not usually worked. Warm up with some light cardiovascular exercise that includes swinging the arms to open up the chest muscles. Also, grip a poll or corner of a wall and draw your other hand away to stretch the pectorals.

2. Jump up and grip the bar. The commando pull-up is all about the grip. Hold your palms in the air facing each other, in order to get an idea of the grip. Move one hand away from you and the other hand toward you. Jump up and grab the bar with this configuration so that your palms are facing each other.

3. Pull up and lower yourself down. Pull yourself up and slightly to the side of the bar so you don't hit your head. If your left hand is closest to your head, then you should pull yourself up so that the bar stays on your left side. If your right hand is closest to your head, the opposite is true. Pull up powerfully and quickly and then lower yourself until your arms are completely extended.

4. Switch sides then stretch. After you do your first set, let go of the bar so you can switch sides. Turn around 180 degrees and jump up to catch the bar with the opposite hand closest to your head. Once you finish your second set, let go of the bar and do a good stretch of the chest and arms for a few minutes.

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