Meta Description: Discover how to perfect your commando grip pull-up technique in 2024. Learn the benefits, proper form, and progression strategies to skyrocket your upper body strength and take your calisthenics game to the next level.
So, what’s the big deal about commando grip pull-ups?
Well, for beginners, they target your upper body uniquely that standard pull ups just can’t match. In fact, many studies have shown that grip variations in pull ups can increase muscle activation by up to 15%..
If you are just starting your bodyweight fitness journey, mastering the commando grip pull up can skyrocket your strength, improve your grip, and add an impressive move to your arsenal.
And the best part? You don’t need fancy equipment or a gym membership to get started.
In this guide, we’re going to break down everything you need to know about commando grip pull-ups. From proper form and progression strategies to common mistakes, we’ve got you covered.
By the end of this article, you’ll have all the tools you need to incorporate this powerful exercise into your routine.
Let’s start..
What Is a Commando Grip Pull Up?
If you’ve been around the calisthenics block, you’ve probably seen or heard of commando grip pull-ups.
But what exactly sets them apart from your standard pull up? Let’s break it down.
The Anatomy of the Commando Grip
The commando grip pull up gets its name from the unique hand position it requires.
Unlike a standard pull up where your palms face away from you, or a chin up where they face towards you, the commando grip has you grabbing the bar with your palms facing each other.
Here’s how to set up:
1. Stand under a pull-up bar.
2. Reach up and grasp the bar with both hands.
3. Position your hands close together, about 4-6 inches apart.
4. Your palms should face each other, like you’re clapping.
This grip might feel a bit awkward at first, but trust me, it’s this very position that makes the exercise so effective.
How It Differs from Standard Pull Ups
Now, you might be thinking, “It’s just a different grip, how much can it really change?” Well, quite a lot, actually!
1. Muscle Engagement: While standard pull ups primarily target your lats and biceps, commando grip pull ups bring your brachialis and brachioradialis (forearm muscles) into the mix much more intensely. You’ll also feel increased activation in your core and chest.
2. Range of Motion: The close grip nature of this exercise often allows for a slightly greater range of motion. You might find you can pull yourself higher, getting your chest closer to the bar.
3. Grip Strength: Your grip has to work overtime in this position. It’s like a built-in grip strengthener with every rep.
4. Unilateral Focus: While both arms are working, the nature of the movement puts more emphasis on each side individually, helping to address strength imbalances.
5. Mental Challenge: Let’s be real – these are tough! The unique grip and movement pattern present a new mental challenge that can help break through plateaus.
I remember when I first started incorporating commando grip pull ups into my routine. My forearms were on fire, and I could barely knock out a couple of reps.
But the challenge was exhilarating, and the gains in my overall upper body strength were noticeable within weeks.
Benefits of Incorporating Commando Grip Pull Ups in Your Routine
Now that we understand what commando grip pull ups are, let’s explain why you should add them to your workout routine. Trust me, the benefits are too good to ignore.
Commando pull-up Targeted Muscle
Commando grip pull ups are a total upper body blaster. Here’s what you’re hitting:
1. Lats: Your latissimus dorsi get a serious workout, contributing to that coveted V-taper.
2. Biceps: The close grip really zeros in on your biceps, giving them an intense pump.
3. Forearms: Your brachioradialis and brachialis are working overtime, leading to impressive forearm development.
4. Core: The unstable nature of the movement forces your core to engage more than in standard pull ups.
5. Upper Back: Your rhomboids and traps are engaged as secondary muscles, contributing to overall back development.
I’ve noticed a significant difference in my upper arm and forearm definition since incorporating these into my routine. The pump is real, folks!
Improved Grip Strength
If you’ve ever lost your grip during deadlifts or struggled with farmer’s walks, commando grip pull ups are your new best friend. The unique hand position challenges your grip in ways that other exercises don’t.
A study in the Journal of Strength and Conditioning Research found that grip strength is directly correlated with overall upper body strength.
By improving your grip with commando pull ups, you’re setting yourself up for success in a variety of other exercises.
Enhanced Functional Fitness
Let’s face it – in real life, we rarely need to pull ourselves up with our palms facing away from us. The commando grip mimics more natural pulling movements, making it highly functional.
Think about climbing a rope, pulling yourself up onto a ledge, or even opening a stubborn jar. The strength and coordination you develop from commando grip pull ups translates directly to these real-world scenarios.
I remember helping a friend move furniture last year. The improved grip strength and overall upper body control I’d developed through commando pull ups made lifting and maneuvering heavy objects feel like a breeze.
Variety and Mental Challenge
Let’s not underestimate the importance of variety in your workout routine.
Commando grip pull ups add a new dimension to your training, keeping things fresh and challenging.
The mental aspect shouldn’t be overlooked either.
Mastering a new movement pattern stimulates your brain, improving your overall body awareness and coordination. Plus, there’s nothing quite like the satisfaction of conquering a challenging new exercise!
Mastering the Commando Grip Pull Up Technique
Now that we’ve covered the ‘what’ and ‘why’ of commando grip pull-ups, let’s dive into the ‘how’.
Proper form is crucial not only for maximizing the benefits but also for preventing injury. Let’s explore it step by step.
Starting Position and Hand Placement
1. Approach the Bar: Stand directly under a pull-up bar. If it’s too high to reach, use a step or jump up to grab it.
2. Hand Placement:
– Reach up and grasp the bar with both hands.
– Your palms should be facing each other, about 4-6 inches apart.
– Imagine you’re grabbing a thick rope – this is the grip you’re aiming for.
3. Body Position:
– Allow your body to hang freely, arms fully extended.
– Cross your feet at the ankles or keep them straight – whichever feels more stable for you.
– Engage your core by pulling your belly button towards your spine.
Pro Tip: I find that taking a deep breath and exhaling slowly as I set up helps me focus and engage my core properly.
The Pull: From Dead Hang to Chin Over Bar
1. Initiate the Pull:
– Start by squeezing your shoulder blades together and down.
– This will help activate your lats and set you up for a powerful pull.
2. The Ascent:
– Pull yourself up by driving your elbows down towards your ribs.
– Keep your body as straight as possible – avoid swinging or kipping.
– As you pull, you’ll notice one shoulder might come slightly forward – this is normal due to the grip position.
3. Peak Position:
– Continue pulling until your chin clears the bar.
– At the top, your chest should be close to the bar, with your head slightly tilted to one side.
Remember, it’s quality over quantity.Focus on perfect form, and the rep count will come with time.
Controlling the Descent
1. Start the Lowering:
– Begin to lower yourself by slowly extending your arms.
– Maintain control – resist the pull of gravity.
2. Full Extension:
– Lower until your arms are fully extended, returning to the starting position.
– Avoid ‘dropping’ at the bottom – maintain tension throughout the movement.
3. Breathing:
– Exhale as you pull up.
– Inhale as you lower down.
Key Form Cues to Remember
– Keep your core engaged throughout the entire movement.
– Maintain a slight arch in your lower back.
– Focus on pulling with your back muscles, not just your arms.
– Keep your movements slow and controlled.
I always tell my training partners to imagine they’re trying to squeeze a small ball between their shoulder blades throughout the entire movement.
This cue helps maintain proper back engagement.
Common Mistakes and How to Avoid Them
Even with the best intentions, it’s easy to fall into some common traps when performing commando grip pull ups.
Let’s break down these mistakes and learn how to correct them, ensuring you get the most out of this powerful exercise.
Improper Grip Width
The Mistake: Hands placed too far apart or too close together.
Why It’s a Problem: An improper grip width can reduce the effectiveness of the exercise and potentially lead to shoulder or wrist strain.
How to Fix It:
– Aim for a grip width of 4-6 inches between your hands.
– Your hands should be close enough that your arms brush against your torso as you pull up.
– If you’re unsure, start with your hands just inside shoulder-width and adjust from there.
I remember when I first started, I had my hands way too far apart. Once I brought them closer, I immediately felt the difference in my lats and biceps engagement.
Swinging and Momentum
The Mistake: Using body swing or kipping to generate upward momentum.
Why It’s a Problem: While this might help you get more reps, it reduces muscle engagement and can lead to lower back strain.
How to Fix It:
– Focus on initiating the movement from your back muscles, not your legs.
– Keep your core tight throughout the movement to minimize swinging.
– If you find yourself swinging, reset at the bottom of each rep.
– Consider doing fewer, more controlled reps rather than cheating for higher numbers.
A cue I use with my training partners is to imagine you’re pulling through molasses – slow and controlled.
Incomplete Range of Motion
The Mistake: Not lowering all the way down or not pulling all the way up.
Why It’s a Problem: Shortchanging your range of motion reduces the effectiveness of the exercise and limits your strength gains.
How to Fix It:
– Start each rep from a dead hang, arms fully extended.
– Pull until your chin clearly clears the bar at the top.
– If you can’t complete a full rep, try assisted variations (we’ll cover these in the next section) or focus on negative reps.
Neglecting Scapular Engagement
The Mistake: Failing to engage your shoulder blades at the start of the movement.
Why It’s a Problem: This can lead to overreliance on arm strength and reduced back engagement.
How to Fix It:
– Before you start the pull, focus on squeezing your shoulder blades together and down.
– Think of it as a two-part movement: first, engage your shoulder blades, then pull.
Overarching the Back
The Mistake: Excessive arching of the lower back during the pull.
Why It’s a Problem: This can put unnecessary strain on your lower back and reduce core engagement.
How to Fix It:
– Keep your core engaged throughout the movement.
– Focus on maintaining a straight line from your head to your heels.
– If you find yourself arching, try crossing your ankles or bending your knees slightly to help maintain a neutral spine.
Remember, form is king in calisthenics. It’s better to do fewer reps with perfect form than to cheat your way through more reps. As you practice and improve, you’ll find that your strength and rep count naturally increase.
Progression Strategies for Commando Grip Pull Ups
Not quite ready for a full commando grip pull up yet?
Don’t worry! Everyone starts somewhere, and with the right progression strategy, you’ll be cranking out reps in no time.
There are effective methods that help to progress smoothly while building your strength and technique.
Assisted Variations
1. Band-Assisted Commando Grip Pull Ups
– Loop a resistance band over the pull up bar and place your foot or knee in the bottom loop.
– The band will provide assistance, making the movement easier.
– As you get stronger, use progressively lighter bands.
2. Partner-Assisted Commando Grip Pull Ups
– Have a training partner support your legs as you perform the pull up.
– They should provide just enough assistance to help you complete the movement with good form.
– Gradually reduce the assistance as you build strength.
3. Machine-Assisted Pull Ups
– If your gym has an assisted pull up machine, you can use it to practice the commando grip.
– Start with higher assistance and gradually decrease as you get stronger.
Pro Tip: When I was starting out, I found band-assisted pull ups to be incredibly helpful. The variable resistance mimics the actual movement pattern closely.
Negative Reps
Negative reps focus on the lowering (eccentric) phase of the movement, which is excellent for building strength.
1. Use a box or jump to get your chin over the bar in the top position of a commando grip pull up.
2. Lower yourself as slowly as possible, aiming for a 3-5 second descent.
3. Repeat for 3-5 reps, focusing on control throughout the movement.
I credit negative reps for helping me achieve my first unassisted commando grip pull up. They’re tough, but incredibly effective!
Isometric Holds
Isometric holds build strength in specific positions of the movement.
1. Top Hold: Use a box to get into the top position of the pull up and hold for as long as possible.
2. Mid-Range Hold: Hold yourself stationary at the midpoint of the pull up.
3. Bottom Hold: Hang from the bar with your muscles engaged, as if you’re about to pull yourself up.
Aim to hold each position for 10-30 seconds, or as long as you can maintain good form.
Volume and Frequency Adjustments
As you progress, you can manipulate your training volume and frequency to continue making gains.
1. Greasing the Groove: Perform multiple sets of 1-2 reps throughout the day, staying well short of failure. This technique helps ingrain the movement pattern and build strength efficiently.
2. Cluster Sets: Perform a set of 1-2 reps, rest for 10-15 seconds, and repeat for 3-5 mini-sets. This allows you to accumulate more quality reps than you could in a single set.
3. Progressive Overload: Gradually increase the number of reps or sets in your workouts. Even adding one rep per week can lead to significant progress over time.
Complementary Exercises
Incorporate these exercises to build the specific strength needed for commando grip pull ups:
1. Inverted Rows with Commando Grip: Use a lower bar or rings to perform rows with the commando grip.
2. Dead Hangs: Simply hanging from the bar with a commando grip builds grip strength and endurance.
3. Scapular Pull Ups: These help develop the crucial skill of engaging your shoulder blades.
Remember, progress isn’t always linear.
Some weeks you might see rapid improvement, while others might feel like you’re plateauing. That’s completely normal! Stay consistent, listen to your body, and trust the process.
Conclusion: Elevate Your Upper Body Training with Commando Grip Pull Ups
As we wrap up our guide of commando grip pull-ups, you should recall that:
Commando grip pull-ups offer unique benefits, including targeted muscle engagement and improved grip strength.
And you’re now equipped with the knowledge to take your upper body training to new heights.But here’s the thing – all the knowledge in the world won’t make a difference unless you take action.
So, I challenge you: incorporate commando grip pull-ups into your next workout. Start where you are, whether that’s with band-assisted reps, negatives, or full pull ups.
Remember, in the world of calisthenics, the only limits are the ones you set for yourself. Now go out there and crush those commando grip pull ups!
