Commando Pull-Up

PullBarBW

Also called the 'side-to-side' pull-up: hang with the bar running front-to-back (or grip it with hands stacked one in front of the other) and pull the head up alternating to one side of the bar, then the other, each rep.

Demo: Calisthenicmovement

Sets

3

Reps

6-10 (3-5 per side)

Rest

1:30

Contraindications

None beyond standard pull-up cautions.

Setup

Grip the bar with hands close together, one slightly forward of the other, body aligned so the bar runs parallel to the torso.

Execution

  1. 1Pull up bringing the head to one side of the bar
  2. 2Lower fully under control
  3. 3Pull up again bringing the head to the opposite side
  4. 4Alternate sides each rep, keeping the pulling smooth and controlled

Key cues

  • Alternate sides every rep
  • Keep the pull vertical, don't swing side to side excessively
  • Full extension at the bottom between reps
  • Squeeze the lats hard on each side

Common faults

  • Excessive lateral swinging instead of a controlled vertical pull
  • Uneven strength between sides leading to asymmetric reps
  • Grip slipping since hands are close together
  • Rushing through without a full stretch at the bottom

Tweaks

  • Weighted commando pull-up for advanced trainees
  • Pause at the top on alternating sides
  • Slow negative commando pull-up

Regressions

Close-Grip Pull-UpBand-Assisted Pull-Up

Progressions

Archer Pull-Up

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Obliques, Forearms, Rhomboids

Notes

Popular in military PT tests and tactical fitness programs as a grip and lat-endurance variant.

Sources

Attribution: Military/Tactical Fitness & Calisthenics canon