Assisted Commando Pull up

Description

How to Do Assisted Commando Pull up

1. 1
   Setup

   Set up your assistance (band looped around the bar and foot, or an assisted pull-up machine). Grasp the pull-up bar with a commando grip: one hand with an overhand grip, the other with an underhand grip, palms facing each other and hands touching.

2. 2
   Setup

   Hang from the bar with your arms fully extended, shoulders retracted and depressed, and core engaged. Maintain a straight body line, or place your knees on the machine's pad if applicable.

3. 3

   Initiate the pull by engaging your lats and biceps, pulling your chest towards one side of the bar, aiming to get your chin above the bar. Exhale as you pull upwards.

4. 4

   Control the descent by slowly extending your arms, allowing your body to return to the starting position with fully extended arms. Inhale as you lower yourself.

5. 5

   Alternate your grip position for each repetition or set, switching which hand is in front, to ensure balanced strength development across both sides of your back.

Tips

• Focus on driving your elbows down and back towards your hips, concentrating on the contraction in your lats and biceps, rather than just pulling with your arms.
• Maintain a rigid core throughout the entire movement to prevent unwanted swinging and to ensure stability, maximizing the engagement of your target muscles.
• Control the eccentric (lowering) phase for at least 2-3 seconds; this controlled negative movement significantly contributes to strength and muscle growth.
• Experiment with the level of assistance to find a challenging yet manageable resistance that allows you to complete your target repetitions with good form.

Common Mistakes

• ×Swinging excessively: Avoid using momentum by keeping your core tight and initiating the pull with a controlled muscle contraction, rather than jerking upwards.
• ×Not achieving full range of motion: Ensure you pull until your chin clears the bar and fully extend your arms at the bottom to maximize muscle activation and strength gains.
• ×Neglecting to alternate grip: Always switch which hand is in front (overhand vs. underhand) between sets or reps to prevent muscular imbalances and ensure symmetrical development.