Demo & instructions
Commando Pull-Up
Also known as: Cliffhanger Pull-Up, Side-Grip Pull-Up
Instructions
A pull-up performed side-on to the bar with one hand in front of the other, pulling your head up to one side of the bar and then the other. The staggered grip loads each arm unevenly and adds a twist for the trunk.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Advanced
- Typical range
- 3–10 reps
Setup
- 1Stand sideways under the bar and grip it with both hands, one in front of the other, palms facing each other.
- 2Hang with the arms straight and shoulders pulled down.
Execution
- 1Pull up until one shoulder touches or nearly touches the bar, moving your head to that side.
- 2Lower under control to a full hang.
- 3Pull up again, this time bringing your head to the other side of the bar.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
