How to Do a Commando Pull-Up
Commando pull-ups are an alternative to the traditional and commonly practiced underhand and overhand pull-ups. The art of following an effective fitness routine is to be innovative by introducing little changes to help target the muscles which are not commonly used. Commando pull-ups are a bit difficult, but if you have been doing conventional pull-ups for a while, these will not be a problem for you. If you are tired of a small chest and limp shoulders, follow the steps in this article to build your upper body the way you want it.
Instructions
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1
Before anything else, the first thing is determination to follow a rigid exercise routine. You need to focus and make it your ambition to build your body by doing commando pull-ups. Remember the mind has to be stronger than the body in order for you to proceed any further.
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2
Begin with a warm up as this exercise will hit your muscles in ways that they have never been hit before. You need to do some cardiovascular exercises in order to open up the chest muscles. It is suggested that you stretch your arms by spreading them apart. You can also stretch the pectorals by gripping the corner of a wall and then drawing your free hand away.
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3
These pull-ups are all about grip so you need to hold your arms in the air with your palms facing each other. Then move one hand away while the other towards you. Jump up and grip the bar with the palms facing each other.
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4
With a firm grip, you need to pull yourself up, pushing slightly to one side of the bar. You need to keep in mind that you have to pull yourself up keeping the bar on the side of the hand which is nearest to you. Now comes the hard part, as you have to pull up with force and agility followed by lowering yourself till the time your arms are extended.
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5
The number of pull-ups in a set depends entirely on you and once you complete your first set, stop and let go of the bar. Take a break for about 30 seconds and then turn around 180 degrees, jump up and this time grip the bar with the opposite hand, which should now be closest to your head.
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6
After completing your second set you should let go of the bar and stretch your arms and chest to prevent cramping.
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