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Commando Pull Ups

AdvancedStrengthTier T3

Stand sideways under a bar and grip it with one hand in front of the other. Pull up and bring your head past the bar on the right side, then move it along the bar to the left side. Lower back under control.

Targets: Shoulder
Muscles: Latissimus Dorsi

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand sideways under the bar.
  • Grip the bar with one hand in front of the other in a baseball grip.
  1. She hangs from the bar standing sideways under it, right hand gripped in front of the left in a baseball grip, arms fully extended, body still.

    Step 1 of 5

    Stand sideways under the bar and grip it with one hand in front of the other.

  2. She has pulled up with her chin past bar level on the right side of the bar, head held to the right of the bar line, elbows driving down.

    Step 2 of 5

    Pull up and bring the head past the bar on the right side.

  3. She holds the pull with her chin past the bar and her head now on the left side of the bar line, body still, grip unchanged.

    Step 3 of 5

    Move the head along the bar to the left side while holding the top.

  4. She is lowering under control toward the sideways hang, chin descending past the bar, arms extending, staggered grip unchanged.

    Step 4 of 5

    Lower back toward the sideways hang under control.

  5. She hangs from the bar standing sideways under it, right hand gripped in front of the left in a baseball grip, arms fully extended, body still.

    Step 5 of 5

    Stand sideways under the bar and grip it with one hand in front of the other.

Safety Information

Lead the pull with the elbows initiating with scapular retraction, avoid momentum or torso swing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the sideways stance and staggered grip - the head weaves past the bar. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.