Commando Pull-Up

Advanced pull-up variation with a neutral grip where one hand is in front of the other on the same bar, requiring significant core stability and unilateral strength.

Instructions

1. Grip a pull-up bar with both hands very close together, one hand slightly in front of the other in a neutral grip position (palms facing each other).
2. Start with your arms fully extended, body straight and hanging from the bar. This is your starting position.
3. Pull your body upward by driving your elbows down and back, engaging your lats and biceps.
4. Continue pulling until your chest approaches the bar or your chin clears the bar.
5. Pause briefly at the top, squeezing your back muscles.
6. Lower yourself back to the starting position in a controlled manner with arms fully extended.

Tips

• This variation is significantly more challenging than a standard pull-up due to the asymmetrical hand position.
• Alternate which hand is in front to maintain balanced strength development on both sides.
• Keep your core engaged throughout to stabilize your body.
• The neutral grip can be easier on the wrists compared to pronated or supinated grips.
• Beginners should master standard pull-ups before attempting this advanced variation.
• Use assistance or resistance bands if needed until you develop sufficient strength.