Commando Pull ups have not only been popular since the functional fitness trend. Commando Pull-ups As early as the 1970s, bodybuilding icons like Commando Pull-ups Arnold Schwarzenegger did pull-ups in their workouts to create an impressive upper body. And for a good reason, because pull-ups are very effective for building strength and muscle mass, which is why fitness experts recommend doing pull-ups for athletes in many sports.
If you want to build a muscular and powerful upper body, you should rely on pull-ups. Easier said than done because what looks so easy with other athletes at first turns out to be particularly challenging when you try it for the first time. It is not uncommon for beginners to be unable even to do a single pull-up. In this article, you will learn why it is worthwhile to stay on the ball for Commando Pull ups training despite supposedly embarrassing moments.
Would you like to reach your fitness goals this year finally? You can do it with a balanced diet and the right workout program that declares war on the extra kilos. Together with the experts from Freeletics, we have put together the best nutritional tips (including recipes, of course) and practical workout exercises for you in a multi-part series.
In part 10, we will show you with three short workouts how to get your shoulders flexible – because the exercises can only be carried out ideally with a high degree of mobility. But don’t worry: of course, we also train one or the other muscle here!
Commando Pull ups The exercise is reminiscent of lateral pull-ups because, with the Commando pull-ups, you stand to the side of the bar and grip it with your hands not from the front but across. Commando Pull ups The palms of the indicators point towards each other. Ideally, the bar is high enough that your feet won’t touch the floor when you fully straighten your elbows.
Now pull yourself up like a pull-up until your shoulder touches the bar. Again, completely straighten your elbows; on the next pull, the other shoulder feels the bar. This work-out is done first with the left hand closer to the body and then one full round with the right hand closer to the body.
The so-called jumping pull-ups are a good exercise. Here you stand with both feet on the floor; the pull-up bar is at least half a meter above your head. Now bend your knees, jump up, and grab the bar more than shoulder-width apart, palms facing away from you.
Now pull yourself up as if you were doing a pull-up, keeping your chin level with the bars. Attention: Please do not touch the pole! Now fully straighten your elbows again before you let go of the bar and jump up again.
This super strenuous push-up variant not only ensures solid upper arms but also promotes mobility of the shoulders. It works very simply: Instead of flexing both arms in parallel with a standard push-up, you constantly shift your weight to one side during this exercise. This means that you first bring your chest to the bent left hand and fully straighten your right elbow.
Then the weight and chest go to the right, bent arm, the left elbow is fully extended.
Which muscles are stimulated when doing a pull-up?
The chin-up is a self-weight exercise that trains almost the entire upper body. The classic pull-up, which is performed in an overhand grip that is a little more than shoulder-width apart, primarily trains the broad back muscles (latissimus dorsi) and the arm flexors (biceps brachii). Even though the powers above do most of the work, almost all of the back and many other muscles work with a pull-up. Here is an overview of the muscle groups involved:
- Broad back muscle (musculus latissimus dorsi)
- Ample round power (musculus teres major)
- Pectoralis major muscle
- Small pectoral muscle (musculus pectoralis minor)
- Two-headed upper arm muscle (musculus biceps brachii)
- Upper arm muscle (musculus brachialis)
- Hood muscle (musculus trapezius)
- Three-headed upper arm muscle (musculus triceps brachii)
- Upper arm spoke power (musculus brachioradialis)
The abdominal muscles are also stressed during a pull-up. They stabilise the upper and lower body during the execution—the muscle load changes depending on the pull-up variation (e.g. different grip shapes or different performance). For example, it is possible to do pull-ups with a tight grip to stress the biceps.
Are pull-ups recommended for beginners?
Pull-ups are an exercise that requires at least an advanced level of fitness. After all, it takes a lot to pull your body weight up with only the strength of your back and arm muscles for several repetitions. This is especially true for people who weigh a little more bodyweight. But it is well known that no master has fallen from the sky, which is why pull-ups are in principle also suitable for beginners. But every beginning is complex, and it is not uncommon for beginners to be unable to complete a full pull-up. However, the good news is that initial adaptations (adjustments) in terms of strength gains are not long in coming. If you have the courage and the self-confidence to start with a half pull-up, he will be able to do the first 2-3 pull-ups after just a few training units. Related exercises that lead to strengthening the muscle groups involved in a pull-up help effectively. If you train at rush hour in the gym and want to protect yourself from malicious looks, you can also switch to pull-up machines or lat pull-up towers, making it easier to get started with pull-up training.
Which exercises can be done on the pull-up bar?
A pull-up bar is a functional training device because it enables various exercises to be performed. In addition to the classic pull-up in the wide overhand grip (pull up = focus on the broad back muscle), chin-up exercises in the narrow underhand grip (chin up = concentrate on the biceps) can also be performed on a pull-up bar.
In addition to these more classic pull-up exercises from weight training, other variations are particularly suitable for advanced athletes in functional fitness. These include the following activities:
- Windshield wipers
- Rowing overhead
- Skin the cat
- Toes to bar
- Front and back levers
- Archer Pull Up
- Muscle Up
But a pull-up bar is also ideal for ab training. The leg raises are another very effective exercise that can be performed on a pull-up bar. The leg raise is an excellent abdominal exercise that shouldn’t be missing from any six-pack training plan.
A mix of all exercises enables a very effective full-body workout on the pull-up bar. Since all of the activities mentioned can be described as quite challenging, sore muscles the next day are almost guaranteed.
Is it possible to do effective pull-ups at home?
Since a pull-up bar is inexpensive and space-saving training equipment, the pull-up training is ideal for your own four walls. The right pull-up bar that meets your requirements is essential for practical training in the home gym.
Do you not have your fitness room for your workout, or do you travel a lot? Then a straight pull-up bar is ideal for you, which can be installed quickly, easily and without screws in a door frame. Such a pole offers you maximum flexibility. However, you should pay attention to the total weight load, as such a bar may not be suitable for heavier athletes.
If you have your fitness room available, pull-up bars that are permanently installed are ideal. Due to the solid anchoring, these bars offer maximum stability and are suitable for heavier or more advanced athletes who train with additional weight. In the Gorilla Sports shop, you will find pull-up bars that can be anchored to the ceiling and the wall.
You should choose which one you should choose depends primarily on how you want to set up your fitness room and how much space is still available to you. A pull-up bar for ceiling mounting(e.g. in the middle of a room) is ideal if other devices already block the walls. In this way, you can make optimal use of the space available in small rooms.
A pull-up bar mounted in the middle of the room is also perfect for hanging a punching bag on it. Since hard hits or kicks can make the punching bag swing, it should turn far enough from walls.
If you have enough space and do not plan to hang up a punching bag, you can choose an attached model to the wall. If you only want to do classic pull-ups, a straight pull-up bar is ideal.
However, if you are one of the more ambitious athletes, a multifunctional pull-up bar is measuring all things. Thanks to the various grip options on the multifunctional pull-up bar, you can perform a varied pull-up workout that enables a versatile muscle load.
Are chin-ups also suitable for women?
It should be well known by now that women also benefit from strength training. Therefore, equality prevails in the weight room and rightly so, and both genders are working ambitiously on their fitness goals. Nevertheless, women shouldn’t be found on the pull-up bar all too often. As a self-weight exercise, pull-ups are very challenging, which is especially true for women.
The fact that women have less muscle mass than men and at the same time have a higher body fat percentage makes pull-ups significantly more difficult for women. It becomes even more difficult for women with relatively long arms. Incidentally, the US military takes this into account and waives the pull-up test for female soldiers. Nevertheless, it is by no means impossible for women to Do pull-ups. Athletes like Tia-Clair Toomey prove this impressively because the Australian managed to do 31 chin-ups within 60 seconds.
Pull-up training for beginners
On the way to the first pull-up, it is a good idea to rely on related exercises to make good progress. For example, in the home gym, there is the option of doing inclined pull-ups, for which a pull-up bar should be mounted at hip height ( e.g. in the door frame ). This variant is ideal for beginners, as the difficulty level is significantly lower than regular pull-ups. Another option is to do negative pull-ups. Regular pull-ups usually consist of two phases:
Negative or eccentric phase (lowering the body)
The negative pull-up, on the other hand, only includes the eccentric sequence of movements. In technical jargon, there is talk of eccentric strength training. Sports science studies have shown the positive effects on strength development in connection with eccentric exercise. (2) However, this type of training also leads to more severe muscle trauma (muscle soreness), which should be considered from a regenerative point of view (recovery).
In the starting position of negative pull-ups, the athlete hangs their chin over the bar. The exercise consists of lowering the body slowly and concentrating on the starting position of a regular pull-up. A box or a chair under the pull-up bar makes it possible to get back into the hanging place without any effort.
Pull-up training for advanced users
Advanced athletes can effectively exert themselves on the pull-up bar. If you can do too many repetitions with regular pull-ups, you can intensify your pull-up training with additional weights. Durable dip belts are ideal for this, to which weight plates can be securely attached.
If you want to know it correctly, you can either challenge yourself with one-armed pull-ups or rely on one of the pull-up variants from the functional fitness area. This includes, for example, the Archer Pull Up, which is a kind of side pull-up. Muscle-ups are also ideal for ambitious athletes. Muscle-ups combine a pull-up and a dip in one exercise.
Which muscle groups do I train with pull-ups?
The pull-up is a self-weight exercise that trains almost the entire upper body. The classic pull-up, which is performed in an overhand grip that is a little more than shoulder-width apart, primarily trains the broad back muscles (latissimus dorsi) and the arm flexors (biceps brachii).
What is the best way to train pull-ups?
On the way to the first pull-up, it is a good idea to rely on related exercises to make good progress. For example, in the home gym, there is the possibility of doing oblique pull-ups, for which a pull-up bar should be mounted at hip height (e.g. in the door frame).