Commando Pull-Up

Lats Tier A for Lats Bodyweight Compound Pull

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4sets

6-10reps

90srest

~9.8kcal/min

Biceps Obliques Forearms

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inLats

Lats — the sides of your back under the armpits — and between the shoulder blades.

Key cue (the coach says it during the set)“Pull the elbows down to your back pockets, chest up.”

Tempo · Pull 1 s · pause 1 · lower 3 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Front of armsPulling with the arms. Hold the bar like hooks (thumb over) and start each rep by pulling the shoulders down.
Feel it in Forearms / gripGrip gives out first. Use straps or a thumbless grip, and train dead hangs separately.
Feel it in Neck / upper trapsShoulders creeping to the ears. Pull the shoulder blades down first, then bend the elbows.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Alternate sides every rep and keep your torso steady.
Start every rep by pulling your shoulder blades down so the lats switch on before the arms take over.
Squeeze your glutes and brace your core to stop your body from swinging.
Think about driving your elbows down into your back pockets.