Quick Overview
- A commando pull up is a variation of the traditional pull-up where you grip the bar with an underhand grip, but instead of keeping your elbows tucked in, you flare them out to the sides.
- A standard pull up is a compound exercise that requires you to pull your body weight up to a bar, using an overhand grip.
- The commando pull up and the traditional pull up are both excellent exercises that can help you build muscle and improve your strength.
The pull-up is a classic exercise that targets your back, biceps, and forearms. It’s a challenging move, but it’s also incredibly rewarding. There are many variations of the pull-up, but two of the most popular are the commando pull up vs pull up.
Both exercises work the same muscles, but they engage them in slightly different ways. This blog post will explain the differences between the two, their benefits, and which one is right for you.
What Is a Commando Pull Up?
A commando pull up is a variation of the traditional pull-up where you grip the bar with an underhand grip, but instead of keeping your elbows tucked in, you flare them out to the sides. This movement emphasizes the lats and traps, giving you a wider back.
What Is a Pull Up?
A standard pull up is a compound exercise that requires you to pull your body weight up to a bar, using an overhand grip. This exercise targets your lats, biceps, forearms, and shoulders.
Benefits of Commando Pull Ups
- Increased lat activation: The flared elbows in the commando pull up place more emphasis on the lats, which are the large muscles that run down your back. This can help to build a wider and thicker back.
- Improved grip strength: The commando pull up requires a strong grip to support your body weight. This can help to improve your grip strength, which is important for a variety of activities, including climbing, rock climbing, and weightlifting.
- Enhanced shoulder stability: The commando pull up can help to improve shoulder stability by strengthening the muscles that surround the shoulder joint. This can help to prevent injuries.
Benefits of Traditional Pull Ups
- Overall upper body strength: Traditional pull-ups work multiple muscle groups in your upper body, including your lats, biceps, forearms, and shoulders. This can help to improve your overall upper body strength and power.
- Improved core strength: Pull-ups require you to engage your core muscles to stabilize your body. This can help to improve your core strength and stability.
- Increased muscle mass: Pull-ups are a compound exercise that can help to build muscle mass in your back, biceps, and forearms.
Commando Pull Up vs Pull Up: Which One Is Right For You?
The best pull-up for you depends on your individual goals and preferences. If you are looking to build a wider back, the commando pull up is a great option. If you are looking to improve your overall upper body strength, the traditional pull up is a better choice.
How to Perform a Commando Pull Up
1. Grip the bar with an underhand grip, slightly wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended.
3. Pull your body up until your chin is over the bar.
4. Keep your elbows flared out to the sides.
5. Slowly lower yourself back down to the starting position.
How to Perform a Traditional Pull Up
1. Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended.
3. Pull your body up until your chin is over the bar.
4. Keep your elbows tucked in close to your sides.
5. Slowly lower yourself back down to the starting position.
Tips for Improving Your Pull Ups
- Start with assisted pull-ups: If you can’t do a full pull-up, start with assisted pull-ups. You can use a resistance band or a pull-up machine to help you lift your body weight.
- Practice regularly: The more you practice, the easier pull-ups will become. Aim to do pull-ups at least twice a week.
- Focus on your form: Proper form is essential for getting the most out of your pull-ups and preventing injuries. Make sure to keep your core engaged and your back straight.
- Increase your grip strength: You can improve your grip strength by doing exercises like deadlifts, farmers walks, and wrist curls.
Final Thoughts: Choosing Your Pull Up Path
The commando pull up and the traditional pull up are both excellent exercises that can help you build muscle and improve your strength. The best choice for you depends on your individual goals and preferences. If you are looking to build a wider back, the commando pull up is a great option. If you are looking to improve your overall upper body strength, the traditional pull up is a better choice.
Questions You May Have
Q: Can I do both commando pull ups and traditional pull ups?
A: Yes, you can do both! In fact, alternating between the two can help you target different muscle groups and improve your overall strength.
Q: How many pull-ups should I aim for?
A: The number of pull-ups you should aim for depends on your fitness level. Start with a number that you can comfortably complete with good form and gradually increase the number as you get stronger.
Q: What are some other variations of the pull up?
A: There are many variations of the pull-up, including the chin-up, the negative pull-up, and the towel pull-up. Experiment with different variations to find the ones that work best for you.
Q: Are pull-ups good for weight loss?
A: Pull-ups are a great exercise for weight loss because they burn a lot of calories. However, it’s important to note that you won’t lose weight by doing pull-ups alone. You need to combine pull-ups with a healthy diet and other forms of exercise to see significant weight loss results.
